Strength
Every 2:00, 3 Rounds
1) 8/8 Single Dumbbell Push Press w/ 3s Pause Overhead
2) :30/:30 Weighted Side Plank (FX: Unweighted or on Knee)

Conditioning
For Time:
400m Run (FX: 300m)
into…
4 Rounds of
16 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
16 Lateral Burpees Over Bar (FX: 12)
into…
400m Run (FX: 300m)
*18:00 Cap