6 MIN WARM-UP SPIN

10 AIR SQUATS

10 HIP OPENERS

20 RDLs

30 SITUPS (ON BALL, IF POSSIBLE)

20 RDLs

10 HIP OPENERS

10 AIR SQUATS

3 MIN @ SR 22 EASY

DRINK

2 X 19 MIN PYRAMID - STAY LT MINUS TEN THROUGHOUT

• 1 MIN @ SR 20

• 3 MIN @ SR 22

• 5 MIN @ SR 24

• 1 MIN @ SR 26

• 5 MIN @ SR 24

• 3 MIN @ SR 22

• 1 MIN @ SR 20

6 MIN COOL DOWN