Hill Sprint & Shadow Box
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