Warm-Up

Jog 10 minutes

Spartan Speed & Strength Challenge:

Part I Perform 1 minute of each exercise, with 20 seconds rest in between: Push-Ups 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) Planks Pancake Squat To Overhead Press Rest 2 minutes Repeat entire sequence 3 times.

Part II 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

Cool Down:

Stretch Foam Roll

Variations:

Beginner Version: Increase Part I Rest Time to 1:00m Advanced Version: Repeat Part II