3 sets
10/12 calories of AB or 12/15 cal Bike Erg , rest 1:00 bwn
3 sets
12/15 calories of AB or 16/20 cal Bike erg, rest 1:30 bwn
3 sets
10/12 calories of AB or 12/15 cal Bike Erg , rest 1:00 bwn

Goal is to keep pace mod/fast or fast on each interval, but we
dont want to burn out ourselfs on first rounds so use the pace
you can hold on for sure at the start and build up intensity on
later rounds.
- score is total time of all intervals.