Capacity

Warmup
3 rounds
:30 plate hops
10 reverse lunges L + R
100' front rack carry
5 no pushup burpees

Prep
Set up for DB and Burpee variation

There's nothing quite like thrusters and burpees. Except for when you add in a quick sprint...

The goal of this workout is to get done the 4 rounds of the Thruster/ Burpee combo, but starting at 0:00 you will need to perform a sprint (150m row or 100m run) every 90 seconds, interupting the work.

This can be done with barbell or DBs. Great one to do on a track and in a 50 out/ 50 back format to return to the DBs each round.

Rest as needed to get back to it, but no programmed interval for this one!