Use a moderate weight that will be doable for 5 unbroken but where you can still feel resistance.
💪/🤰 perform Single-arm Front Squat.
Use the same weight as the Single-arm Thrusters.
Options: adjust to 4-6 reps each side.
💪/🤰 perform Side Plank Hip Lifts, each side.
Does not have to be unbroken. Use a weight that you can do at least 6-7 reps unbroken.
💪/🤰adjust to 10-reps.
Should be the same as the Turkish Sit-up weight - something light to medium where you can do it in 1-2 sets.
Options: perform without any weight, but arms raised up in the air.
💪 perform 15-reps.
🤰 perform 20 Legs-only Deadbugs, total.
Single-arm Thrusters & Sit-ups: single weight like dumbbell, kettlebell, backpack, or can of soup.
Thrusters: barbell, dumbbells, kettlebells, backpack.
✅ Weight(s) for Thrusters and Sit-ups