Warm-Up.
Overhead Movement Prep
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Then…
Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 L-Seated Dumbbell Strict Presses
Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.
Warm-up completed
A.
All rounds under time cap
Db L-sits @ 15kg