Jog 10 minutes
Spartan Speed & Strength Challenge:
Perform 1 minute of each exercise, with 20 seconds rest in between:
Chin-Up (if you do not have access to a bar, sub heavy pancake curls to forehead)
Pull-Ups (if you do not have access to a bar, sub two-handed heavy pancake rows)
Pancake Squat To Overhead Press
Rest 2 minutes
Repeat entire sequence 3 times.
Intervals are the best way to improve your speed and
these are no exception.
10 reps: 10-second hill (sprint), 10-second rest
5 reps: 20-second hill (very high intensity), 20-second rest
3 reps: 30-second hill (high intensity), 10-second rest
Do not stop until all 18 intervals are complete
Beginner Version: Increase Part I Rest Time to 1:00m
Advanced Version: Repeat Part II