BFL Carido 1 deg incline, treadmill since it's pouring rain and 47 degrees on June 1.
2 min: walk at 3.2
1 min: 6.1
1 min: 7.1
1 min: 8.1
1 min: 9.1
Repeat that 4x
Then 1 min: 10 mph @ 2 deg incline
1 min: 6.1
20 Total Min.
Then 12 sprints @ 10 mph.....20 seconds each, 10 seconds rest....incline (2,4,12,10 (brutal),2,1,1,1,1,1,1,2)
walk 1.5 min
jog 1 min.
Giant set:
12 box jump
1 min plank
45 sec hang
20 MB slams (12lb)