" 5 x 2' rounds of: "
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
Use a single, heavy dumbbell and alternate arms each rep.
Post rounds completed and dumbbell weight to comments.
Scaling:
Reduce the reps so that the first set of burpees and run take no more than 90 seconds. Each round should be an all-out sprint.
Intermediate Option
As Rx’d.
Beginner Option
4 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.