ROTD: Arena Ambush Ascents

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches
5:00 minute walk at 1% incline
10:00 minute light jog/run at 1% incline

Workout 1:
5-minute blocks of ascending incline changes
2%, 3%, 4%, 5% 6%

Return to 1% incline for 1 minute.

then, Workout 2: 
1:00 minute push at 1%
2:00 minute recovery at 5%
Repeat 5x

Cool-down:
4:00 minute walk
Static Stretches