For Time
50 Overhead Lunges
400 Meter Overhead Carry
50 Front Rack Lunges
400 Meter Front Rack Carry
50 Farmer Hold Lunges
400 Meter Farmer Carry

RX Men: OH Lunges: 40-45# (one plate or dumbbell) - Front Rack Lunges: 40# Dumbbells - Farmer Hold Lunges: 40 # Dumbbells

RX Women: OH Lunges/Carry: 25# (one plate or dumbbell) - Front Rack Lunges/Carry: 25# Dumbbells - Farmer Hold Lunges/Carry: 25# Dumbbells

RX + Men: 50# - 50# x 2
RX + Women: 35# - 35# x 2

Goal: Fun in the Sun

PROGRAM B

For Time
50 Overhead Lunges
400 Meter Overhead Carry
50 Front Rack Lunges
400 Meter Front Rack Carry
50 Farmer Hold Lunges
400 Meter Farmer Carry

RX Men: OH Lunges: 40-45# (one plate or dumbbell) - Front Rack Lunges: 95# Barbell- Farmer Hold Lunges: 35-50# DBs or KB

RX Women: OH Lunges/Carry: 25# (one plate or dumbbell) - Front Rack Lunges/Carry: 65# Bar - Farmer Hold Lunges/Carry: 20# - 30# DBs or KBs

RX + Men: 50# - 115# - 50# x 2
RX + Women: 35# - 75# - 35# x 2

PROGRAM C

Team VERSION!!!

Metcon (Time)

For Time
100 Overhead Lunges (combined)
400 Meter Overhead Carry (together)
100 Front Rack Lunges (combined)
400 Meter Front Rack Carry (together)
100 Farmer Hold Lunges (combined)
400 Meter Farmer Carry (together)

RX Men: OH Lunges: 40-45# (one plate or dumbbell) - Front Rack Lunges: 40# Dumbbells - Farmer Hold Lunges: 40 # Dumbbells

RX Women: OH Lunges/Carry: 25# (one plate or dumbbell) - Front Rack Lunges/Carry: 25# Dumbbells - Farmer Hold Lunges/Carry: 25# Dumbbells

RX + Men: 50# - 50# x 2
RX + Women: 35# - 35# x 2

I HIGHLY recommend  NOT doing RX+ unless you are just REALLY determined to go pain cave on this one.

For all of the lunges you may do them in place, walking, or reverse.

No matter what version you choose make sure that you take a long enough step that you can drive off of the front heel with the back knee touching the ground.  Alternate feet with each step - so it's 25 steps per leg each time.  Stand all of the way up.

For the overhead portion you may hold a plate or a single dumbbell in both hands.  Goal is to keep the belly tight and keep the weight over the middle of the body.

For the front rack portion - you will hold the dumbbells  at the shoulders with the elbows high.  Keep the belly tight.  You MAY place the dumbbells directly on the shoulders.

For the farmer hold position the dumbbells will be down at the sides.

Crush it!