10 min warm-up: 4,3,2,1 @ 18, 20, 22, 24

3 x 8 min
3 min rest

#1. 22-24 alternating every 2 min (+19, +17)
#2. 24-26 alternating every 2 min (+17, +15)
#3. 22-24 same as #1.

Cool Down