pyramid

1 min hard (1 min recovery) 2 mins hard (1 min recovery) 3 mins hard (1 min recovery) 2 mins hard (1 min recovery) 1 min hard (1 min recovery)

Warm up jog to start. 5 min hard up, 3 min easy down. 2 min hard up, 1 min easy down. 1 min hard up, back to the bottom. Repeat x 3. We finish with 5 x 10 seconds hill sprints all out.