Flow

Warmup
10-15 min
1 min easy cardio
:30 glute bridge walk outs
100' goblet carry
:30 seated rotations

A carry focused flow. Keep carries the same or change them up - suitcase, farmer, sandbag, goblet, front rack, mixed, etc.

The movements between will range from upper/ lower. Add load as needed for the effort you desire for the day