“Success isn’t a result of spontaneous combustion. You must set yourself on fire.” — Arnold H. Glasow
- Dynamic warm-up
- Run 10 minutes at increasing intensity
- 2-8 x 800 meter/yard runs performed as laps at the track, or intervals on the road. Rest 3 minutes between each interval.
- One minute of burpees. Rest one minute. Repeat this for 10 minutes.
Beginner Version: Perform 2 of the 800 meter/yard intervals.
Advanced Version: Perform 6-8 of the 800 meter/yard intervals.