Machine of choice

Warm-up 10min easy

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2x

2min @90rpm @75%

2min @100-110rpm @75%

1 min easy

(10 min)

—---

2x

2min @90rpm @80%

2min @100-110rpm @80%

1 min easy

(10 min)

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3min @95% Z4

1 min easy

(4 min)

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4x(40s @120% - 20s easy)

2min easy

4x(30s @130%- 30s easy)

2min easy

4x(20s @135% - 40s easy)

2min easy

(18 minutes)

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8 min easy

3 sets

12 Plank bird dogs

12 Weighted dead bugs