By CHIKARAS own Batiri.
I train hard so when I am faced with obsticales like the the idiocy of my colleagues I know I am mentally and physically stronger.
You will need a stop watch, jump rope and threadmill
Start with 5 min jog no incline
Speed up for 5 min of 30 second sprints.
5 min steady pace jump rope
Back on the threadmill this time at an incline of 12 for 10 min of 30 second sprints
5 more min of steady jump rope
Back on the threadmill for another set of 5 min 30 sec sprints no incline
And you guessed it 5 min steady jog no incline
I rode my bike to and from the gym so considered that a warm up and cool down but if not start and finish with a brisk walk and stretch!