On machine of your choice

Warm up 5 minutes

-------

Ramp up (3 mins)

3 x

[

30 seconds @ 100%

30 seconds @ 50%

]

---------

6 x

3 minutes @ 90%

1 minute @50%

(24 min)

--------

recover 2 minutes

---------

6 x

2 minutes @ 100%

30 seconds @ 50%

(15 min)

-----

recover 5 minutes

3 sets

12 W pull aparts

12 seated good mornings