I do 3 repeats at 3/4 strength, with one set of push-ups in between starting with 10, then I ladder down to to 8.
One minute rest.
Three more repeats at full speed; paying careful attention to giving a strong burst at the beginning, and slow relaxed breathing. I also perform sets of push-ups, in between these laddering down to 5.
One minute rest, okay, maybe two.
Two more repeats at 3/4 strength. Push-up ladder back UP, starting with 5.
Three more repeats at full speed. Push-up ladder to 9. Again, the key here is explosion, speed, and relaxation.
One last set of 10 push-ups, the two repeats at an easy pace.
crawl down the street home.
This work-out puts my cardiovascular system into a solid anaerobic, semi-miserable state, and keeps my BJJ flowing.
The hill that I run is steep enough to be challenging, but I can still reach out to a gazelle stride. My slowest time on this hill is 30 seconds (warm up speed) and my fastest is 24 seconds.