get fucked : kettlebell (snatch, press, clean) + carry

I'm sitting in the airport wondering why my lats are telling me to get fucked. Oh. Oh ya. That thing I did that I loved that kept my back under constant tension for 15min.

General template

One arm movement 1-10 reps

One arm suitcase carry

Switch arms

Repeat until time runs out (10-20min)

For me this looked like

5 reps snatch left arm

Walk my lawn suitcase carry

Switch arms

5 reps snatch right arm

Walk my lawn suitcase carry

Switch arms

Repeat for 15min

If it's too easy, add reps, distance, time, or weight. This satisfies exactly what I want out of kettlebell training. My back feels amazing (as it usually does after any sort of abdominal challenge), my cardio was challenged, and I feel like I can still do it again in a day despite my lats anger.