“What man actually needs is not a tensionless state but rather the striving and struggling for some goal worthy of him.” -- Viktor Frankl

Warm-up - Dynamic warm-up - 75 jumping jacks - Run/cycle/row/jump rope 5 minutes

Main set (On treadmill or outside)

• Run* 2 minutes*
• 30-90 second plank
• Run 2 minutes
• 30-90 second hollow hold

Repeat as needed.

Cool Down: - Stretch

If you warmed up well, aim for a moderate to moderately intense pace. Something you could maintain for a 5k. But a jog is fine, too. Just keep yourself moving.)

Beginner Version: Perform main set 3+ times.

Advance Version: Perform main set 8+ times then go for a 2-3 mile run or hike with a Spartan Pancake.