20 min Steady State

4′, 3′, 2′, 1′ x 16 (5k+12), 18(5k+10), 20(5k+8), 22(5k+6)
x 2

30 min of 1′ ON, 1′ OFF
20 (5K+6), 22(5K+4), 24(5K+2), 26(5K), 28(5K-2)
x 6

cool down and stretch