Today, we put an emphasis on picking stuff up and carrying it. It's a simple day, but that, as we often mention, isn't synonymous with easy. 

Warm-Up Sequence - Walking Warm ups, 1 round. The Compass, 2-3 rounds, if not more.

Movement 1 - The Deadlift! 3 sets of 8-10, with 1-2 minutes rest in between.

Movement 2 - The Bent Row. 3 sets of 8-10 reps. 1-2 minutes between sets.

Movement 3 - Carry and Crawl Combo. Pick a distance, and carry something down to the chosen point and back, then crawl the same route. Then rest. Or, if it's particularly far or the weight is heavy, carry something down, crawl back, then rest. Reverse the order for the next set. Repeat for 2-4 sets, either version.

Movement 4 - The Hip Opener Jam. Try each part, then put it together if it feels good.