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3 rounds of:
40m bear hug carry
40m front rack carry
40m shoulder carry (20m each shoulder)
40m back rack carry
40m headlock carry (20m each side)
40m overhead carry
Use a sandbag which allows you to feel the right muscle tension.
bear hug -> lower and side abs
front rack -> chest muscles and teres major
shoulder carry-> lower and side abs
back rack -> lower and side abs
headlock carry -> side abs
overhead carry->chest muscles and teres major
6 min of concentration and hard work:
Carry your sandbag in a bear hug for 20m intervalls, after each intervall do 6 bear hug squats. Try to keep breathing through your nose the whole time without resting! #beatyourself
try and error
Carry your sandbag in your own chosen way and try to carry it differently every few meters. Meaning try to go sideways, backwards, smaller steps or with more pressure on your foot bale and see if it feels different in your working muscles.
400m Challenge
Carry your sandbag for 400m and focus on your own body. It’s not about the 400m it’s about how you carry your sandbag! Focus on your breathing pattern and just keep breathing through your nose. As soon as some other muscles start working more than those who are supposed to work, you have to stop, regroup and focus again.
