Farmer's Carry
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 a moderate to heavy weight that feels challenging for 6.
🤰 perform Sumo Deadlifts.
Equipment: barbell, dumbbells, kettlebells, backpack, gallon water jugs.

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

Renegade Rows
Use a moderate to heavy weight that feels challenging.
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
Options: perform Tuck-ups.
💪 perform Anchored Sit-ups.
🤰 perform Standing Single-leg Raises, each leg.

Hollow Rocks
Options: decrease to 10-sec. --> bend your knees in the rock.
Beginners: perform Lying Leg Raises.
🤰 perform 10 Ipsilateral Deadbugs, each leg.

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