Step 1

sprints start at 30sec, 1 min, 1:30, 2:00, 2:30 etc

Step 2

sprint hard 40

Step 3

jog through, walk if you want. next just be ready to start next one

Step 4

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Step 5

sprint again

Step 6

3 sets of 10

Step 7

or 3 sets: 1x8, 1x10, 1x12

Step 8

Step 9

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Step 10

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Step 11

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Step 12

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Step 13

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