A word on the 400 meter intervals. These are meant to be run hard the entire distance and the 2 minute rest should allow for near complete recovery. The rest will allow each interval to be done very intensely, every time. These intervals will stoke the furnace for burning fat.
Training:
Deadlift 5x3x1
Weighted sit-ups 4x10-12
Lunges 4x6-8 per leg
Rest 5-10 minutes
Barbell complex
power clean x 5
front squat x 5
push-press x 5
Romanian deadlift x 5
Bent row x 5
Rest 1 minute
3 rounds
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