Run 1 mile
5 rounds for time of:
15 Back Extensions
15 Knees to Elbows
50 Thrusters from 10" box with dumbbells.
Don't stop or pause; pump them out. Go as heavy as you can!
"Without danger you cannot get beyond danger."
-George Herbert
Here's an interview with Dr. Winett on, you guessed it, H.I.T.
http://www.i-a-r-t.com/articles/winettinterview.html