- 2 minutes at 70%
- 2 minutes at 80%
- Dynamic mobility
- high knees, carioca
- 4 minutes of rising cadence work
- 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!