For time (goal here of thorough warmup, and to get uncomfortable on the runs. this is a workout where there is signifcant time to gain on each run, as well as limiting any rest times during breaks on the BB. push yourself to optimize your time here by staying dialed in)
400m run
30 thrusters @ 75lbs
400m run
30 push presses @ 75lbs
400m run
30 back squats @ 75lbs
400m run
11:38
First run was 1:43. I had an original plan to break up my thrusters in 3-4 sets, just so I could push the 2nd run faster. Well I got baited into the barbell being so light, I should’ve adjusted and done 3 sets with short short rest. I did 20 & 10 and I think I rested 12-15 seconds, which means I probably actually rested 17-20. Second and third runs were the slowest, but goal was to keep them under 1:50, and based on when I left out the door and back in I’m 99.9% positive that I kept to that pace. Last run was 1:38. Also to note I did a 200 turnaround distance so I had to make 3 turnarounds on my 400m runs.