Flow

Warmup
10-15 min
2 min cardio
12-14 alt step-ups
10 ring rows or 20 band pull-aparts

Prep
Weight for press/ lunge

Movements are flexible to suit your needs today. Vary the carry or keep it consistent througout the workout - options are farmers, suitcase, front rack, zercher, sandbag.

For the lunges, stepups are a good option as well. Load these or keep them light depending on what you are looking for today.

Z presses can be substituted for a seated or standing press, alternating or single arm. Also option for landmine if going overhead is not in the cards.