Atlas Carry

Lift a concrete ball (45–60 kg), carry it 10 m, do 5 burpees, carry it back.

Technique

1. Straddle the ball, hinge at the hips, roll it onto your thighs.
2. Hug it with forearms under the ball, chest up, and stand.
3. Walk with short steps; set it down with a hinge, never drop it.

Common mistakes

• Rounding the back on the lift.
• Trying to lift with the arms only.

Penalty when failed: 30 burpees