Walk It Out

Warm-up:

200 M Run/Row

2 x 10 each Leg Lunge Sequence

30 Glute Bridges

30 Cobra Back Extensions (The last part of Y-T-Cobra)

Then,

3- 4 warm-up sets of 4-5 reps of Deadlifts

Option 1 > 3 Months Complete all 5 of one exercise before beginning the next. Rest 2-3 minutes between sets.

5 sets of: 5 Shoulder to OH AHAP then 2 x (5 Steps Forward and 5 Steps Back OH Carry)

5 sets of: 5 Deadlifts AHAP then 2 x ( 5 Steps Forward and 5 Steps Backward Carry)

Option 2 < 3 Months Complete all 5 of one exercise before beginning the next. Rest 2-3 minutes between sets.

5 sets of: 5 Shoulder to OH 45/65then 2 x (5 Steps Forward and 5 Steps Back OH Carry)

5 sets of: 5 Deadlifts 65/95 then 2 x ( 5 Steps Forward and 5 Steps Backward Carry)


Option 3 < 1 Month Complete all 3 sets of one exercise before beginning the next. Rest 2-3 minutes between sets.

3 sets of: 5 Shoulder to OH 25/45 then 2 x (5 Steps Forward and 5 Steps Back OH Carry)

3 sets of: 5 Deadlifts 45/65 then 2 x ( 5 Steps Forward and 5 Steps Backward Carry)


Option 4: Strength Focus

Complete 1/2 the main workout then 2-3 warm-up sets of 4-5 reps of Bench Press.

Then,

3 Sets of 5 reps AHAP Bench Press

Rest 2-3 minutes between sets


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Post highest weight achieved per set to comments.