Hurricane Cardio

Hurricane
3 sets of:
30 second sprint at 9 to 10mph followed immediately with
8 reps of deadlift curls (start with your knees on the ground with a palms up grip, hop up to a deadlift position, deadlift the weight then curl the weight, lower the weight down to the ground and back on your knees, that’s 1 rep) followed immediately with 8 overhead presses.
3 sets of:
25 second sprint at 11 to 12mph followed immediately with
8 reps of deadlift upright rows (same as the deadlift curls except you have a palms down grip and after you deadlift the weight you perform an upright row)
3 sets of:
20 second sprint as fast as you can go followed immediately with
6 single arm dumbell deadlifts (6 each arm for a total of 12 reps)
Optimum time for completion of the entire Hurricane is 14 to 16 minutes. A snorkel can be worn during the lifting portion. If using a treadmill, set the incline up all the way.