6 MIN WARM-UP SPIN
10 AIR SQUATS
20 RDLs
30 SITUPS (ON BALL, IF POSSIBLE)
20 PUSHUPS
10 AIR SQUATS
3 MIN @ SR 22 EASY
DRINK
APPROACH LT AS THE SETS DROP IN DURATION
6 MIN @ SR 18 (~LT MINUS 25-20)
6 MIN @ SR 24 (~LT MINUS 20)
5 MIN @ SR 18 (~LT MINUS 20)
5 MIN @ SR 24 (~LT MINUS 20-15)
4 MIN @ SR 18 (~LT MINUS 20-15)
4 MIN @ SR 24 (~LT MINUS 15)
3 MIN @ SR 18 (~LT MINUS 15-10)
3 MIN @ SR 24 (~LT MINUS 10)
2 MIN @ SR 18 (~LT MINUS 10)
2 MIN @ SR 24 (~LT MINUS 10-5)
1 MIN @ SR 18 (~LT MINUS 5)
1 MIN @ SR 24 (~LT)
6 MIN COOL DOWN