20 min

4′, 3′, 2′, 1′ @16, 18, 20, 22

x 2

1:30 On, :40 seconds OFF

x 5

#1.

rate 20, full power

#2

rate 22, full power

#3

rate 24, full power

#4

rate 20 for :30 sec, 22 for :30 sec, 24 for :30 sec

#5

rate 22 for :30 sec, 24 for :30 sec, 26 for :30 secs

cool down row 3-5 min