Ok I?m trying to design a cardio program for my lifting class, with main goals to improve bf % and speed. We have about 8 minutes per roation and little over 1/2 hour. The first and last rotation will be a stretch and some ab work (unless I should run more?).
120yd Sprint x4
Rest 60 sec between each sprint
60yd Sprint x4
Rest 30 sec between each sprint
Cone Work x8 (various setup)
Rest 1 Minute