Farmer’s Carry

Exercise description:
- Pick up a pair of heavy weights — dumbbells, kettlebells, or handles — and stand tall with them at your sides, knuckles facing down, palms facing in.
- Engage your core and pull your shoulders slightly back and down.
- Stand upright with a neutral spine, chest up, and eyes looking forward.
- Walk slowly and steadily, taking controlled steps without leaning or letting the weights swing.
- Stop after your set distance or time, then put the weights down with good form.
Technique that must be performed to count: Carry weight the entire distance without dropping the weight. If weights are dropper before completion then perform 5 burpees before resuming the station.
# of repetitions before shooting: 1 rep of a distance of 50ft.
Casual division modifier: Lighter weight
Exercise equipment needed: 5-gallon water jugs, ammo cans, dumbbells, kettlebells