Strength and growth come only through continuous effort and struggle.
For this workout, you only need a Spartan Pancake near your treadmill.* Don't worry about it being heavy. 20-40 lbs is more than enough. The goal is to execute perfect form until you've mastered the movement.
5 minutes run gradually increasing intensity.
Run 4 minutes (slow to moderate pace)
Repeat 3-8 times.
*Getting on and off a treadmill can be dangerous so be careful. It's more important that you do this carefully than it is that you do this fast. You can keep the treadmill running if you want, but we always suggest that you pause your workout and safely get on and off.