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.

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Dan Greyman
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Dan Greyman

Warm-up completed
A.
All rounds under time cap
Db L-sits @ 15kg