Street sweeper day?! Relax, it's not the sweeper. It's just the c-h-i-p-p-e-r, baby.
Row 20 calories
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Don't park yourself too long in one place, resting.
Watch your back on the ground to overhead. The Regionals' standard was to have the DB's flat on the deck on reach rep. We just want the front (leading) edge of the dumbbells to touch the ground. Keep a straight back throughout.