The ‘Loaded Carry Trinity’ is a triple-threat finisher that lets you bookend your workout with some of the most ferocious carry variations. Grab a set of dumbbells or kettlebells, set a timer for 15 minutes and complete as many rounds as possible of these terrible triplets, resting just 60 seconds between each round, or as necessary to keep moving at a good clip.
1) Overhead Carry x 20m
Begin with a shoulder burner, clean your bells onto your chest and press them overhead (A). Take a few deep breaths before starting your walk. As you move, try to avoid flaring your ribcage; keep your core braced and your biceps almost touching your ears (B). The strength and stability you will build across your whole shoulder here is ideal for keeping you free of injury in the long run
2) Front rack carry x 20m
Don’t let go of your weights just yet – instead, lower them back to chest height, knuckles almost grazing your chin. Again, walk forward with purpose: head and chest up, eyes forward. Try
to ensure you walk in a straight line and avoid lateral movement as much as possible.
3) Farmers Carry x 20m
Finally finish with the ‘easiest’ of the bunch, lower your hands to your sides (A) Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march (B) When you reach the 20m mark, get your composure, turn around without letting the weights run amuck and head back. Try not to drop the weights, but if you do, pick up from where you left off as quickly as possible.
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