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
3 x 18 MIN ON/ 1 MIN OFF (LT MINUS 10)
3 MIN @ SR 22, 6 MIN @ SR 24, 3 MIN @ SR 22, 6 MIN @ SR 24
18 MIN - 90 SEC ON / 30 SEC OFF
18 MIN - 30 STROKES ON, 10 STROKES OFF
6 MIN COOLDOWN