According to Spartan Seth, he had the best results from training circuits with work:rest ratios of 2:1. Boom. 3 rounds of varying 2:1 work:rest ratios, which in the lab goes by the name of glycolytic conditioning with incomplete recovery.
Phase 1 Work:Rest 45:30, Phase 2 30:15, Phase 3 20:10
1. Battling Ropes Alternating
2. 100lb KB Deadlift
3. Battling Ropes Together
4. Box Jumps
5. Med Ball Slams
6. Band Chest Punches
7. Band Skier Rows
8. Skater Jumps
9. Sledgehammer Swings – Right Side
10. Sledgehammer Swings – Left Side
11. Band Ladder Quick Feet
12. Stability Ball Plank