Cardio:

The purpose of a surge long run is to be able to push yourself even once your legs are fatigue and are getting heavy. During these surges you are going to sprint as hard as you possibly can, You are going to do a 40 minute run with 1 minute sprint surges, every 4 minutes. So, for 40 minutes you should have done a total of 8, 1 minute surges. During the 4 minute rep it needs to be a moderate pace, faster than an easy jog.

Abs:

60 seconds forearm place

60 second side plank (do both left and right side)

60 up plank while rocking body back forth