1 set:
:30 jumping jacks
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)

1 set
:30 mountain climbers
10 single-leg toe touches/leg
20 alternating reverse lunges
50-meter double-dumbbell farmers carry

1 set
:30 up-downs
10 unweighted good mornings
20 air squats
50-meter double-dumbbell farmers carry

- RX -
For time:
21 front squats (125/185 lb)
200-m double-DB farmers carry (35/50 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

- INTERMEDIATE -
For time:
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

- BEGINNER -
For time:
15 front squats (35/45 lb)
100-m double-DB farmers carry (10/15 lb)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry

- MASTERS 55+ -
For time:
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

1 set:
200-m walk
:45 scorpion stretch/side

For time:
30 double-DB front squats (35/50 lb)
200-m double-DB farmers carry (35/50 lb)
20 double-DB front squats
150-m double-DB farmers carry
10 double-dumbbell front squats
100-m double-DB farmers carry

10 sets:
Handstand walk (50 ft)
- Rest 1:00 between sets.

- Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
- If 50 feet is too far, reduce the distance to accommodate your ability.