6 MIN WARM-UP SPIN
10 AIR SQUATS
20 SITUPS
30 PUSHUPS
3 MIN @ SR 22 EASY
DRINK
2 SETS OF 8 x 2 MIN ON / 30 SEC OFF
FOR EACH INTERVAL
90 SEC BUILD TOWARD LT
30 SEC @ LT
DURING THE 30 SEC OF REST, WATCH HOW LOW YOUR HR GETS (SIT STILL; NO ROWING INTO THE PIECES)
3 MIN BETWEEN SETS
6 MIN COOLDOWN