Deadlift 6 reps
High Pull (onto toes) 6 reps
Squat Clean 6 reps
Military Press 6 reps
Jump Lunges 6 reps
6 sets 45 sec. rest between sets
1 minute sprint at 9.3 mph – 2 minutes at about 3 mph
I started out with a 95 lb. barbell and after the first set switched to an 85 lb. barbell.
I can honestly say that this was one of the toughest workouts I have ever done. Very exhausting. I have done all of the complexes that Alwyn Cosgrove created from this article and this one was, by far, the most difficult. Complex D was hard mainly because keeping all those reps in the back squat position really was difficult as far as shoulder flexibility, but as far as conditioning this one was certainly the hardest.
I usually go to about 10.5 mph on my sprint intervals, but I couldn’t get there after this one. It was very good all the same.
P.S. 8 days to Rush!