6 MIN WARM-UP SPIN
10 AIR SQUATS
20 SITUPS
30 PUSHUPS
20 SITUPS
10 AIR SQUATS
3 MIN @ SR 22 EASY
DRINK
20 x 90 SEC ON / 30 SEC OFF
FOR EACH INTERVAL
1 MIN @ BUILD TO LT (YOUR CHOICE SR)
30 SEC @ LT (YOUR CHOICE SR)
DURING THE REST, WATCH HOW LOW YOUR HR GETS (SIT STILL; NO ROWING INTO THE PIECES)
6 MIN COOLDOWN