Hill Sprint & Shadow Box

Dustin Myers

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Hill Sprint & Shadowbox


Set a treadmill to 15% Incline and 10mph.  Every minute on the minute begin with a 20 second sprint. Carefully exit the treadmill by grabbing the handles and stepping off.  Grab a set of 5lb dumbbells or plates and shadow box for 30 seconds.  Repeat for 10 rounds and a total of 10 minutes.  You will have 5 seconds to transition off of the treadmill and grab your weights and another 5 seconds to transition back to the run.  Be strict about the time intervals and keep your hands up!

Dustin Refuels From His Workouts With the Max Effort Post Workout