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Rack Carry

Workout 209

AMRAP – 10mins A1) 30s Airbike or SkiErg (Sprint)A2) Rack Carry – 1 Lap Left and RightA3) 10/10 x Shoulder TapsA4) 30-60s Dead Hang This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 203

Strength endurance 20min AMRAPA1) 2/2 x TGUA2) 30s Wall SitA3) 15 SwingsA4) Rack Carry 1 Lap each armA5) 10 calorie SkiErg TGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 169

30 minutes or less Carry all one side.A1) Suitcase Carry 1 lapA2) Rack Carry 1 lapA3) OH Carry 1 lapRepeat other side5 rounds OH = Overhead Carry This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 039

5 ROUNDS in 30 minutes or less A1) See Saw Press x 10A2) Rack Carry – 1 Lap up and backA3) Goblet Lunge x 5/5 This workout is designed to be loaded. Exercises: Equipment:

Workout 012

60 minutes or less A1) Crawling x 4 laps (20mtr Up and Back) Every 4mts crab to pushup B1) Left Rack Carry x 20mtr up and backB2) Right Rack Carry x 20mtr up and backB3) Hindu Squats x 10B4) KB Military Press x 5/5B5) Wall Ball x 105 Rounds C1) Kicksits x 100 KB = …

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