Front-to-back Lunges
Go as heavy as you can with what you have. It should feel heavy with somewhat of a struggle each round. If you don't have a heavy option, increase to 8 reps. Alternatively, if you have a super heavy option, reduce to 4 reps per side.

💪 perform without weight.
🤰 option to perform 10 Front Squats.
Equipment: barbell, dumbbells, kettlebells, or backpack.

Z-Presses
Go as heavy as you can with what you have. It should feel heavy with somewhat of a struggle each round. If you don't have a heavy option, increase to 10-12 reps.

💪 perform Single-arm, 4-6 reps per side (depending upon load).
🤰 perform Seated Presses on chair instead of floor.
Equipment: barbell or backpack held in both hands, dumbbells, or kettlebells one in each hand.

Overhead Hold
Choose an option that allows you to hold for the entire 30 seconds while also being able to hold tension.

💪 adjust load or reduce duration to 15-20 sec.
Equipment: barbell or backpack held in both hands, dumbbells, or kettlebells one in each hand.

✅ Object for Front-to-Back Lunges.

✅ Object for Z-Presses and Overhead hold.

⏱ Clock set to 18-minutes or 3-minute intervals.