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 Shoulder to Overhead
The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets
135, 135, 135, 155,155, 155, 175, 175
1220 total
95, 115, 135, 155, 155, 155, 155, 155
1120 total