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
8 x 3 MIN ON/ 1 MIN OFF (LT MINUS 10)
FOR EACH INTERVAL
1 MIN @ SR CHOICE
1 MIN @ SR CHOICE + 2
1 MIN @ SR CHOICE -2
6 MIN COOLDOWN