Cloud2.snappages.com

-10 min easy, 3 x the following with 1 min jog between each set- 15 seconds hard, 15 easy, 30 hard, 30 easy, 45 hard, 45 easy, 1 min hard, 1 min easy, 45 sec hard, 45 easy, 30 hard, 30 easy, 15 hard, 15 easy, then 10 min cool down (HARD REPS SHOULD BE AT 95-100% for each duration) ................
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