ONLY ONCE WITH EVERY MACHINE ( eli 3x4.5 min lämmittely, joka laitteella kerran tuo ralli)
ROW, SKI, BIKE ERG OR AIR BIKE
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%

STRECHING SHORTLY , DYNAMIC STRECHES AND THEN

9 INTERVALS TOTAL, 3 TIMES ON EACH MACHINE
12/15 CALORIES INTERVALS (Aarni you can go 20 calories if feeling like it)
REST 2-3 MIN bwn intervals
Go first round 85-90% effort
Go second round 90-95% effort
Go last round 95-100% effort
FLOW :
Round 1 ROW, SKI ; BIKE ERG/AB ,
Round 2 ROW,SKI, BERG/AB,
Round 3 ROW, SKI, BERG/AB.

What were your times ?

Midbody work
2 sets
15+15 half kneeling pallow press with pause
15+15 banded standing trunk twist with pause
15+15 birddogs
rest 1 min

Cool down
1-2 min banded front rack strech (each side)
1+1 min side/lat strech with band
1-2 min groins streching
1-2 min prayer pose strech