6 MIN WARM-UP SPIN
10 AIR SQUATS
20 RDLs
30 SITUPS (ON BALL, IF POSSIBLE)
20 PUSHUPS
10 AIR SQUATS
DRINK
3 x 14 MIN ON / 2 MIN OFF
SETUP AS VARIABLE INTERVALS (4 MIN, NO REST, 3 MIN, NO REST, 7 MIN)
SET #1
4 MIN TO BUILD TO LT MINUS 20
3 MIN TO BUILD TO LT MINUS 10
7 MIN TO BUILD TO LT
CHECK SPLITS OF FIRST SET THEN DO SET #2, MATCHING SPLITS
4 MIN @ SR 24
3 MIN @ SR 26
7 MIN @ SR 28
CHECK SPLITS OF SET #2 AND THEN MATCH SPLITS, STAYING AS TRUE TO HR AS POSSIBLE WHILE YOU DO SET #3
4 MIN TO BUILD TO LT MINUS 20
3 MIN TO BUILD TO LT MINUS 10
7 MIN TO BUILD TO LT
6 MIN COOL DOWN