Front-to-back Lunges
Let's go heavy but unbroken!

Options: increase to 8-reps each side if your weights are too light.
💪 decrease to 4-reps each side or perform 6-reps without weight.
🤰 option to perform 6-8 reps or 10 Front Squats.
Equipment: barbell, dumbbells, or kettlebells; one in each hand or one held between two hands, or backpack.

Z-Presses
We're looking fro 6 heavy reps in a row.

Options: increase to 10-12 reps if your weight is too light.
💪 perform with weight only in one arm at-a-time, 4-6 reps per side (depending upon load).
🤰 perform 6-8 Seated Presses.
Equipment: barbell or backpack held in both hands or dumbbells/kettlebells one in each hand.

Overhead Hold
Should be a weight you can hold overhead the entire time without stopping, but it burns!

Options: reduce duration to 15-20 sec.
Equipment: same as Z-Press.

✅ Weight for Lunges.
✅ Weight for Presses and Overhead Hold.