TThS Crew: Shuttle Sprints

Strength Training:  3x5's

MetCon:  Shuttle Sprints on the gym rooftop, 6 rounds x [40-seconds running + 60-seconds rest]

BB:  4, 5, 5, 5, 5, 5 lengths
DF:  5, 5, 5, 5, 6, 5.5 lengths
KD:  5, 6, 6, 6, 6, 5.5 lengths
KE:  4, 5, 5.5, 5.5, 6, 6 lengths

Why do we regularly include sprinting in your program?  There are so many reasons!  Read this:  Lose Fat, Save Time, and Improve Conditioning with Sprints

"[A] new study found that high-intensity training will increase both anaerobic and aerobic capacity more than steady-state exercise."

To be specific, the study compared the results of sprint training vs. endurance running, to conclude that sprinting . . .

• leads to more significant fat loss than endurance training, as it trains the body to use fat for fuel;
• continues to burn fat even after the exercise session ends (post-exercise oxygen consumption);
• more greatly improves cardiovascular markers like resting heart rate and peak oxygen consumption;
• spares muscle and elevates growth hormone;
• improves distance running performance leading to faster finishing times;
• and "can produce better results than endurance exercise in less training time." 

The only drawback, as you all know well, is that "sprint training is mentally challenging."  :-)