0:00-4:00
400 Meter Run
Max Alternating DB Devil’s Press
4:00-8:00
400 Meter Run
Max Alternating DB Snatch
8:00-12:00
400 Meter Run
Max Burpees

MCx: 50/35
MAx: 300m run, 35/20
MVx: 200m, 25/15, in+outs

GOALS + GUIDANCE: You get four minutes to run 400 meters (around 2:00) and then do as many reps as possible of the designated movement. Once the four minute interval has expired, the next one starts (again with a 400m run), there is no rest between intervals. Target 30-40 reps per movement in the remaining time period, you’ll record your total reps for the entire workout.