10 minute warm up; 5, 4, 3 ,2, 1 @ 22, 24, 26, 28

5 x 4′ ON
2′ OFF

Pace:
1′ at 22 (5K+8)
1′ at 26 (5K -2)
1′ at 22 (5K+8)
1′ at 26 (5K -2)

Cool Down