Warm Up
3 rounds:
100m Run
10 Push Ups
8 each side Single Arm Dumbbell Push Press
A.
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.
A. Used 35lb dbs cause 55 was the only other option so I did 12 reps instead of 8. Averaged between 2:35-3:10