3 x 6/6, build

GOALS + GUIDANCE: Stand with one foot slightly in front of the other and TWO dumbbells in hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do all 6 reps on one side, then switch sides. Add weight each round.

2x:90on/:90off

Rest 1 Minute

4x:60on/:60off

Rest 1 Minute

6x:30on/:30off

Rest 1 Minute

8x:15on/:15off

GOALS + GUIDANCE: With a equal work to rest ratio, you can put 90-100% effort into every sprint interval. Target 300+ meters for the :90, 250+ for the :60, 150+ for the :30 and 50+ meters for the :15 intervals.