Warm-Up
Overhead Movement Prep
Spend 5-10 minutes on Pre-Run Warm-Up Drill

Then…

Conditioning

Every 4 minutes, for 32 minutes (8 sets) for total load
400 Meter Run or Row
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