Lunges: reduce load, then perform only bodyweight.
Carry: first reduce load, then alternate each round with double DB/KB Suitcase Carry and the opposite rounds double-handed Overhead Carry (not Single-arm).
Lunges with Barbell or pair of DBs
Carries with a pair of DBs, KBs
Things Around the House - Water Jugs, Water Bottle, Cans, Weighted Backpack
✅ Weight option for Curtsy Lunges. Something heavy. We call it Flex Friday for a reason.
✅ Two objects for mixed carry. Something light.
⏱ Clock set to 10 minute timer, making sure to keep an eye on it to time your holds.