N/A
Machine of choice
Warm-up 10min easy
—---
2x
2min @90rpm @75%
2min @100-110rpm @75%
1 min easy
(10 min)
2min @90rpm @80%
2min @100-110rpm @80%
------
3min @95% Z4
(4 min)
--------------------------------
4x(40s @120% - 20s easy)
2min easy
4x(30s @130%- 30s easy)
4x(20s @135% - 40s easy)
(18 minutes)
—-----
8 min easy
3 sets
12 Plank bird dogs
12 Weighted dead bugs