For time:

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

Post Rx or scaled to comments.

Daily Extras - 

+ 25 walking lunges
+ 1 min per "2 min run"
+ :30s per "1 min run"

Daily extras may not be partitioned. Additional reps/time must run congruent to corresponding exercises.

Wow. I was really, really close to throwing down a lifting workout (STAB, DYEL?), but we need to breath heavily today. Agreed? 

Workout Notes:

  • To keep from smacking the back of your head with the DB while you run and tri, hold it horizontally to the ground, with a side in each hand.
  • Do the Winter Version even if you are off-site in warm weather.
  • More reps = better. As long they are good reps. 
  • This workout is notoriously ROUGH on the muscles of your shoulders. You might want to try and find ways to transfer energy from your lower body straight through to the weight. It's legal to "hop" the weight up.
  • This looks like a running workout with some arms thrown in for good measure. It's not. It's a core workout. 

I’ll tell you when it all turned around for me ... I FINALLY lost weight (long term) and gained all my energy back within a couple of days of beginning to drink A LOT more water! AND I don’t really mind all of the extra peeing!
— Nobody EVER

I'm not on the "drink 8 glasses of water per day" bandwagon anymore. As with everything health and fitness, common sense eventually prevails when it comes to "old wives' tales." 

I jumped off the bandwagon approx 6 yrs ago. At the time it was heresy! In fact, after I published that I had discovered the 8 glasses per day (or more!) recommendation has no real foundation in science, a prominent university nutrition professor logged onto the old site (fitzone) to, albeit politely, take me down. She also quit coming to our gym out of protest. I'm guessing it was out of protest. In truth, she never really said. But, the timing was suspect. Not to mention she, her husband and kids had been coming for months prior to that without complaint. 

Slowly, the scientific establishment is coming around to my way of thinking. I should say "our way of thinking," because it is not just me. Health and fitness professionals are beginning to realize that the benefits of drinking A LOT of water aren't just overblown, the recommendation can be dangerous.

Strange but True: Drinking Too Much Water Can Kill -- Scientific American

"In a hydration-obsessed culture, people can and do drink themselves to death."

Drinking too much water actually hurts a lot of people every year. It is estimated that 1/6th of all marathon finishers crossed the finish line hyponatremic (waterlogged). Do the math. With an estimated 19 million Americans finishing marathons in 2013, that means over 3 million people were harmed by drinking too much water! This isn't even counting folks sitting at home who jumped on the Dr. OZ/Oprah bandwagon and were negatively affected by drinking too much water per day.

Can't blame folks for drinking too much water. We have blame the professionals. For years, they told us to drink more water. They told us drinking a LOT of water was GOOD FOR US. That we could NEVER drink enough water to counteract the dehydration caused by hours of weekly exercise and normal activity. They even said, in order to become hydrated, we had "windows" of opportunity that, if ignored, would close and surely lead to poor performance and injury. I was taught all of this from the pulpit of academia. In turn, and without much investigation, I taught it from my own "pulpit" of sorts.  I was wrong to take their word for it. I'm fixing that. 

Drinking too much water causes headaches, nausea, vomiting, confusion, loss of energy, muscle weakness, seizures, coma and even death! The weird thing is, medically it looks a lot like dehydration. This causes folks (yep, even medical folks) to constantly misdiagnose this illness and treat with - you guessed it - MORE water!

From the research I have done, "8 Glasses Per Day" was a suggestion made to the war dept by logistics specialists on the battlefield of WWII. It was and has never been a researched and/or tested medical recommendation. Which makes sense because, last time I looked, a lot of us are different from each other. It just feels wrong to think a 6' 5"/280 lb male working outdoors in a hot & dry climate would drink the same amount of water suggested to a 5'3"/140 lb female working indoors in a temperate & humidified environment. It feels like there must be a more, I dunno, comonsensical solution.   

Common sense dictates that you leave the task of becoming and staying hydrated mainly to your thirst mechanism. Don't over-think it. Apparently, it has a useful function when left to it's own devices. 

Hey, Azure ... Good game!