Hit and Run” Pt. 1 (On the 0:00)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (80/55)
21 Single Dumbbell Overhead Squats (80/55)

Kilos: 36.5/25

“Hit and Run” Pt. 2 (On the 15:00)
3 Rounds:
10 Dumbbell Burpee Box Step Overs (80’s/55’s) (24″/20″)
200 Meter Sandbag Carry (100/70)

Kilo Dumbbells: 36.5’s/25’s
Kilo Sandbag: 45.5/32

“Hit and Run” Pt. 3 (On the 30:00)
For Time:
400 Meter Sled Push

strength

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 2 Front Squat
Minute 2 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat (on both lifts).