6 MIN WARM-UP SPIN

10 AIR SQUATS

20 SITUPS

30 PUSHUPS

3 MIN @ SR 22 EASY

DRINK

2 SETS OF 12 x 90 SEC ON / 30 SEC OFF

FOR EACH INTERVAL

• 90 SEC BUILD TO LT

• DURING THE REST, WATCH HOW LOW YOUR HR GETS (SIT STILL; NO ROWING INTO THE PIECES)

3 MIN BETWEEN SETS

6 MIN COOLDOWN