3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry
Rest 2:00 between efforts.

• On the 200m Double Dumbbell Carry: First 50 meters - One DB overhead, one DB front rack.
• Second 50 meters - Same as first 50m, but changing sides. *Third 50 meters - Hang position (farmers carry).

• Fourth 50 meters - Both in front rack position.

• Athlete's choice on all loadings.
  Not for score, but for quality movement.