Tuesday

Warm-up (ladder/rope)

Sprints on treadmill

7.4 mph 3% incline for 3 minutes
10 mph 5% incline for :25 seconds
10 mph 6% incline for :40 seconds
10 mph 6% incline for 1:30
10 mph 6.5% incline for :50 seconds
11 mph 5.5% incline for :35 seconds
12 mph 4.0% incline for :20 seconds
7.4 mph 3% incline for 3:00 minutes