- RX -
For time:
21-15-9:
DB man makers (35/50 lb)
- Perform a 100-ft farmers carry after each set.
- Use two DBs.

- INTERMEDIATE -
For time:
21-15-9:
DB man makers (26/35 lb)
100-ft farmers carry between sets
- Perform a 100-ft farmers carry after each set.
- Use two DBs.

- BEGINNER -
For time:
21-15-9:
DB man makers (10/15 lb)
100-ft farmers carry between sets
- Perform a 100-ft farmers carry after each set.
- Use two DBs.

3 rounds x 10 reps or :30 of each movement.

Movement // Focus
Samson stretch // "Drive the knee forward and squeeze the belly tight."
Samson stretch // "Drive the knee forward and squeeze the belly tight."
Overhead squats // "Press up and keep the arms straight."
Sit-ups // "Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up."
Good mornings // "Arch the chest up and squeeze the abs."

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg

Same as Rx'd