Prep:Get front rack carry load ready and perform a 100m single arm front rack carry (50m each hand), and logistically set up for the workout. Metabolic Conditioning: FOR TIME-500m row400m single arm front rack KB carry (70/53lb)L1, 53/35 L2, 50,44/26 L3, 35/ .... L4* Switch arms as needed Rest 1 min500m row300m single arm front rack KB carry* Switch arms as needed Rest 1 min500m row200m single arm front rack KB carry* Switch arms as needed* 5 burpee penalty at the end of each carry for each time the kettlebell is put downS core: Time to complete Cool down: 1 min child pose1 min under the body thoracic stretch (each side)