A) 1 1/4 Back sq. 6-8 X5 R:2min
60%, 65%, 70%, 75%, 80%
B) Barbell Step Up 10 reps x5
B2) Seated Box Jumps 3-5 reps x5 see if you can increase the height R:2min
C)Kettlebell RDL with a Tempo of 30x1 6-8 reps x5
D) AB Roll out 10x5
20 min aramp
10 Dumbbell snatch (5 each arm) DB Snatch Demo
10 russian twists
Dont worry about killing it or getting 20 rounds, the goal is to do the amrap with taking as little rest as possible. Try to pace yourself, focus on breathing during all the exercises. Just keep moving, fight the urge to stop or to just take a little break. Work the whole 20 minutes!
Make sure to take at least 6 hour in between the weightlifting and the running. Ideally do one in the morning and the other in the evening.
4 x 4 min with 2 min rest- record the distance you run in 4 minutes
4 x 2 min with 1 min rest- record the distance you run in 2 minutes