Deleted member 5559
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3x 1-3 eventually up to 5x 1-5 then add a weight belt and start over. I did it pretty linearly. I imagine waving the ladders would/could have been a little better. The sprints were by feel; some days would be 1 and others would be 5+ (most days were 2-4). Distance runs were by feel also, some were 1 mile and others were 10 (most were ~3 miles)