Throughout the Volume 3 journey, Sean will inspire you and you'll wonder how you can work so hard, yet feel so good (even with those leg burning, gut wrenching hills).

• Challenge 1: (6) level 3 sprints, 30 seconds recovery.

• Challenge 2 (progressive challenge): 1 minute to reach level 3 hill, 1 minute at level 3 hill, 1 minute to reach level 4 hill. 2 minutes rest, then do it all again.

• Challenge 3: (4) level 4 sprints, 30 seconds recovery.