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

36 MIN STEADY STATE (LT MINUS 15)

SET UP 6 MIN INTERVALS, 15 SEC REST

1. SR 22

2. SR 24

3. SR 26

4. SR 22 (HIT SPLIT OF INT 1)

5. SR 24 (HIT SPLIT OF INT 2)

6. SR 26 (HIT SPLIT OF INT 3)

6 MIN COOLDOWN