Alactic Aerobic

Training:

30 seconds burpees
90 seconds rest*
x 15 sets, holding the same number of burpees per set (drop off number, and you're done!)

*during the 90 second rest period, complete 1/3/5 strict pull-ups

rest, then,

DB side bridges: 20 seconds/side x 4 sets; use 25-45lbs

Notes:

Alactic aerobic: a predominately aerobic effort punctuated by short bursts of effort without causing a build up of lactic acid.  If you're unfamiliar, Google "Fartlek" (Swedish for "speed play").