Flow

Warmup
10-15 min
2 min row/ c2 bike or jog
20 Air squats
12-16 shoulder taps
5 shoulder cars L + R
Simple sled and carry for 25 min.

This flow combines core, legs and shoulders taxing them back to back. For the front rack carry, preferably use dbl kbs but a sandbag or goblet can work as well. This should be the same weight for the front rack squats, DBs or KBs for these as well, however, goblet is also a good sub here.

If an overhead carry is not possible, substitute with a suitcase carry