‍Mixed Carries
Pick an option that feels challenging, but something you can hold majority of the time.

Options: reduce duration to 30-sec. per side.
💪 perform with one arm Suitcase and the other as Front-rack if shoulders burn out Overhead.
🤰 perform as is OR perform them all Single-arm, round 1 as Overhead, 2 as Suitcase, 3 as Front-rack.
Equipment: two weights, like dumbbells, kettlebells, cans, jars, etc.

Dual Scissor Kicks
Pick an option where you can move with control and you can do at least the first 2 rounds unbroken.

Options: adjust load of object held at chest —> lay head on the ground instead of keeping it up off of ground —> perform Scissor Kicks without any weight with arms by the sides.
🤰 perform Seated Side Reaches.
Equipment: two dumbbells or kettlebells with one in each hand OR one weight (backpack, barbell) held with both hands.

Lateral Step-up Overs
Pick and option where you can safely perform the reps.

🤰 adjust height to Low Lateral Step-overs.
Equipment: chair or stool to step onto and over —> or Lateral Step-ups on a chair

Z Presses
Pick and option that feels heavy. These do not have to be unbroken.

🤰 perform Seated Presses if unable to sit comfortably.
Equipment: barbell, dummbells, kettlebells, backpack.

✅ 2 objects for Mixed Carries, Scissor Kicks, and Z Presses.
✅ Something to step over for Lateral Step-ups.
⏱ Clock set to 20-minute timer.