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<\/a><\/div>\nInterval 1. \u00a0Sprints.\u00a0<\/u><\/b>\u00a0This interval requires a little space, you can use the garage bay or parking lot. \u00a0Set your interval timer to 30 seconds of work and 30 seconds of rest for 10 rounds (10 minutes total). \u00a0Start the timer and walk around the bay or parking lot for the first 30 seconds. \u00a0The second 30 seconds you should sprint at 50% pace. \u00a0Continue to walk during the first 30 seconds (recovery or rest) of each minute and running (sprints) the second 30 seconds for 10 rounds total. \u00a0As each minute progresses your speed and effort level should follow suit. \u00a0For example the first sprint should be at 50%, the second 60%, the third 70%, the fourth 80% and so on. \u00a0As soon as you finish your last interval\u00a0immediately\u00a0reset the timer and proceed to interval #2.<\/p>\n Interval 2. Full body strength.<\/u><\/b> \u00a0This interval consists of 3 exercise performed with either 30 or 40 seconds of work (40 for intermediates and 30 seconds for beginners) and 20 or 30 seconds of rest. \u00a0You should do each exercise 3 times for a total of 9 minutes, the last minute you should hold a plank<\/a>. **Repeat this circuit 3 times then hold the plank for the final minute. \u00a0After you complete the plank rest the times and progress to interval 3.<\/p>\n Interval 3. \u00a0Fire ground Movements.<\/u><\/b> \u00a0This interval should be performed with the same time\u00a0parameters\u00a0as interval 2. \u00a0This interval will require you to perform exercises (or movements) that are\u00a0synonymous with the fire ground.\u00a0 Here are the exercises”<\/p>\n **Repeat this circuit 3 times then hold the plank for the final minute. \u00a0After the last interval, grab some water and foam roll.<\/a><\/span><\/b><\/a><\/div>\n
\nHere are the exercises:<\/p>\n\n
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