Long Time-Based Intervals (4 min)

Warm-Up

  • 2 minutes at 70%
  • 2 minutes at 80%

Drills

  • Dynamic mobility
    • high knees, carioca
  • 4 minutes of rising cadence work

Workout

5-6 Rounds

  • 4 minutes “On”
  • 3 minutes rest

If you’re still keeping pace and in control of your form on the 5th round, then do the 6th.

Wait 5 minutes at then… accumulate 3 minutes in a plank!

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