Grab a D-Ball (www.d-ball.com) that’s 40-50% of your body weight.
Start with the ball on the ground. Do a burpee with your hands on the ball. Do not lift the ball when finishing the burpee, just leave it on the ground.
Next Clean the D-Ball.
While in the Clean position Squat with the D-Ball
Next Press the D-Ball overhead (military press, no leg help)
Hold the D-Ball overhead and walk 20 paces.
My personal best: 1 mile (40 minutes)
Depending on the weight the overhead carry may be too much. If so drop it to the clean position for a farmer carry.
Soreness Rating: Shoulders get a great workout but it’s hard to get a single weight that works everything so not that much to get sore. Still a fun workout though.
Goal: Have not decided on one yet
Anyone know where to get D-Balls on the cheap?