3 x 10′ @ 4,3, 2, 1 (20, 22, 24, 26)
1 x 5′ at 22

Pace: +14, +12, +10, +8

Sliced into 3 10′ segments with 1 minute rest

After the 10′ piece get up off erg and do 20 jumpies with hands on hips. Get back on bike and go into next 10′ segment