2 sets:
400-meter jog
10 leg swings/leg
5 inchworm + push-ups
:30 Samson stretch/leg
5 Spiderman twists/leg
20 alternating scorpion stretches
20 alternating lying hip crossovers
10 unweighted reverse lunges

- RX -
3 rounds for time:
20 single-DB reverse lunges (35/50 lb)
20 burpees
200-m farmers carry

- INTERMEDIATE -
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry

- BEGINNER -
3 rounds for time:
12 single-DB reverse lunges (10/15 lb)
12 burpees
100-m farmers carry

- MASTERS 55+ -
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry

Post-workout
Accumulate:
10 DB Turkish get-ups/arm

3 sets:
:30 pigeon stretch / side
10 alternating scorpion stretch

Same as Rx'd