Your weekly mission: over the hill

Hi guys, this is the first mission I’m publishing via substack. I’m excited for the new platform.

To kick us off, I’m giving you a foundational routine that we will likely revisit and customize many times over.

I’m talking about hill sprints. You’re going to need a hill, a watch with a timer, and your balls.

Find a quiet hill, and walk up it a couple times to warm up and to map your route. Mark off your approximate start and stop points. Here are your instructions…

SPEX:

• Sprint up the hill balls out. Aim to be in motion about 30 seconds, give or take. Too long and you’re not sprinting, too short and you’re not pushing hard enough.

• Do that 5 times. Don’t take more than 4 or 5 minutes per round.

• After the sprints, give yourself a short rest.

• Then do pushups to failure, 5 sets.

That will kick your ass and will take less than 30 minutes. Exceptional is 6 rounds of sprints and 6 sets of pushups in under 30 minutes.

Here is a video of my first sprint today.

Get it.