6 MIN WARM-UP SPIN
10 AIR SQUATS
20 RDLs
30 SITUPS (ON BALL, IF POSSIBLE)
20 RDLs
10 AIR SQUATS
3 MIN @ SR 22 BUILDING PRESSURE
DRINK
32 MIN SR REGRESSION (MAX POWER SUB-LT)
SET UP 6 4-MIN INTERVALS w/1 MIN REST
FOR EACH 4-MINUTE INTERVAL:
FIRST MINUTE: SR 32
BUILD TOWARD LT HRSECOND MINUTE: SR 28
TARGET SPLIT: SR 32 SPLIT
NO HIGHER THAN LT HRTHIRD MINUTE: SR 24
TARGET SPLIT: SR 32 SPLIT
NO HIGHER THAN LT HRFOURTH MINUTE: SR 20
TARGET SPLIT: SR 32 SPLIT
NO HIGHER THAN LT HR
REPEAT FOR EACH OF THE INTERVALS
6 MIN COOLDOWN