Farmer's Carry
Choose medium weight where you can go unbroken but still burns!

Options: perform for 20-sec. each round.
💪/🤰 option to perform using one weight in one arm, switching sides as needed.
Equipment: pair of weights like dumbbells, kettlebells, or gallon water jugs.

Deadlifts
Use the same weight from the Farmer's Carry - moderate you can move through.

🤰 option to perform Sumo Deadlifts.
Equipment: barbell, dumbbells, kettlebells, backpack, gallon water jugs.

Plank Hold
You should be able to go unbroken the entire time!

Options: perform for 15-20 sec. at a challenging difficulty → perform on knees or elevated.
🤰 perform 15-30 sec. Elevated Plank Hold.

Renegade Rows
After the Planks, these will be hard, so go on the light to medium side.

Options: perform on your knees.
🤰 option to perform Single-arm Supported Rows.
Equipment: pair of weights like dumbbells, kettlebells, or cans of soup.

V-ups
Make these burn! Challenge yourself.

Options: perform Tuck-ups.
💪 perform Anchored Sit-ups.
🤰 perform 10 Standing Single-leg Raises, total.

Hollow Rock
Make these burn! Challenge yourself.

Options: decrease to 10-sec. → bend your knees in the rock.
💪 perform Lying Leg Raises.
🤰 perform 10 Ipsilateral Deadbugs, total.

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✅ Weight for Deadlifts and Farmers Carries
✅ Weight for Renegade Rows