Warm – Up 10 minutes, 4, 3, :30 ON, :30 OFF x 3 (full power @ 32)

7 x 1 minute ON 1 min OFF @ full power
28, 28, 30, 30, 32, 32, 34

Rest 5 -7 minutes

7 x 1 minute ON 1 minute OFF @ full power
28, 28, 30, 30, 32, 32, 34

Cool Down