For time:

50 walking lunges (R+L=1)
400m unilateral running biceps curl R 15/20
400m unilateral running biceps curl L 15/20
400m running OH triceps ext  15/20
400m unilateral running OH press R 15/20
400m unilateral running OH press L 15/20
50 tick tocks R 15/20 - 200m R side bucket carry 15/20
50 tick tocks L 15/20 - 200m L side bucket carry 15/20

Post time to comments.

We've learned that the secret to not whacking the back of your head and spine with the DB while you run with it is to hold an end of the DB in each hand.  A lot of us have been running & dangling it by one end causing a few headaches.  :) 

If you have to take the long, impossible road, you'd be smarter to cut your losses and find another way. We suggest a way more specific to your goals. Like GPP.

The GPP Intensive Training seminar was fantastic this weekend.  In attendance were folks from California, Wyoming, Idaho, Michigan, Canada and locals to our area.  Our next Intensive Training seminar will be in October.  Dates TBA.  Stuff that goes on at these seminars will change lives!