Once again, 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. How'd the last workout go? Can we add a rep or a few pounds to what we did last week without losing technique?​

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.

Remember: This is a six-week program. If you are on your first time through, once you've completed this day, it's time to recycle back up to Week 1 Day 1. This time around, if you're ready, try one of the progressions. If it doesn't feel right, don't worry. Stick with the level that does feel right. Keep at it, and your abilities will improve. Just because we said it was a six-week program doesn't mean it can't actually be an eight, ten, or twelve-week program. You do you. We ain't tryin' to tell you how to live your life.