Navy SEALs need speed. Try this challenge by training on abs before buds and sprints for your next workout.
Start with 400 meter sprints on a tread mill, that’s .25 mile.  Do this with a partner to make it a little bit better if you like.

OK,  you do a 400-meter sprint, and your buddy does abs.  For the first run he does slow flutter kicks and with perfect form the entire time you are running, then you switch and you do the flutter kicks while he runs.  There is no break between the sets go as fast as you can.  As soon as you get done with the run, you jump off and start banging out you’re abs and your buddy starts the run.  Next time use a new ab exercise. 

Try this for 12 rounds.  You’ll run 3 miles and do a lot of abs.  It’s a great way to build speed doing quick sprints and rip up you’re abs at the same time.

Make sure you work all three sections of your abs, upper, lower and oblique’s.