A Sprint 8 is a series of eight, thirty second sprints followed by a one minute and thirty second rest and is completed in twenty minutes. 

We ask that all sprints are difficult. In those thirty seconds we ask that you go all out!

0-2 Minutes: Warm Up (Walk, Jog, Run)

2:00-2:30: Sprint 1

2:30-4:00: Walk/Jog/Run

4:00-4:30: Sprint 2

4:30-6:00- Walk/Jog/Run

6:00-6:30- Sprint 3

6:30-8:00- Walk/Jog/Run

8:00-8:30- Sprint 4

8:30-10:00- Walk/Jog/Run

10:00-10:30- Sprint 5

10:30-12:00- Walk/Jog/Run

12:00-12:30- Spring 6

12:30-14:00- Walk/Jog/Run

14:00-14:30- Sprint 7

14:30-16:00- Walk/Jog/Run

16:00-16:30- Sprirt 8

16:30-18:00-Walk/Jog/Run

18:00-20:00- Cool Down