5 x 10′
with 1′ min rest

#1
4′, 3′, 2′,1’@18,20,22,24

#2
4′,3′,2′,1′ @16,18,20,22

#3
1′ min ON
1′ OFF
@ 26 (5K pace -2)

#4
4′, 3′, 2′, 1′ @ 18, 20, 22, 24

#5
10 Strokes ON
10 Strokes OFF
26, 24, 28, 30, 28, 26, 24, 22, 20, 30

Cool Down!