Perform as many rounds as possible in 10 minutes of the following:
Javorek Dumbbell Complex #4
High Pull Snatch
Bent Over Row
Bent Over Triceps Kick Back
Sumo High Pull Deadlift
Do each exercise 3x in the first round and add one rep every round.
Use as large a set of dumbbells as possible and please don’t rush. These complexes are not for time.
Run 1 Mile
75 Target Burpees
Absolute 15-minute time limit
(Note: If your mile time is over 10 minutes scale to ¾ mile. If your ¾ mile is over 10 scale to ½ mile)
This is dead on sprint. Do not pace yourself or leave anything in the tank.
Rest 5 minutes and repeat.