Bench Press
5 x 5; as heavy as possible
“Dont put it down”
KB goblet carry
KB suitcase carry in right hand
KB suitcase carry in left hand

You will walk the 100 meter distance back and fourth carrying the KB in the above positions. You will carry the KB as long as possible in each position. When you need to switch make sure you switch to the carry that is next in order. Continue this for 12 min.

Weight choices and modifications:
goblet carry and suitcase carry – 70/53, 53/35, 45/25, 35/15