You're going to be attacking some hills in this workout. In order to do this one efficiently, you're going to want to set yourself up ahead of time so you can quickly and easily jump on and off the treadmill. If you're doing this one with a buddy (which is always more fun!), have one person do the treadmill while the other person does the exercises. Grab a mat, a set of weights, and crank the incline on the treadmill up so it's like you're running up a hill.
Here's how it's going to work: you'll have 2 minutes on the treadmill where you sprint (go as fast as you can, even if it's a walk) up the hill for 30 seconds, and then grab on, jump your feet to either side and rest for 30 seconds before you jump back on one more time for 30 seconds and then rest for another 30. Use this second recovery to get off the treadmill and get ready for the exercises. And please, be careful.
After those 2 minutes, get on your mat and do 4 exercises, 30 seconds each. The circuit is a quick one- only 4 minutes, so try to get through it 6 times. Good luck and happy climbing!
30 second sprint:: 30 second recovery x 2
30 seconds squat with overhead press
30 seconds burpees
30 seconds plank row
30 seconds plank