|a) WARM UP:
4 rounds – start slow and increase speed each round:
3 sets of:
10 on 1 leg and then rest 60 seconds, then 10 on the other leg; Rest 2 minutes between sets (bar on back or dumbbells can be used)
Every 3 minutes, for 24 minutes (8 sets):
The expectation is that you will be giving 100% for every set.
** scale distance as necessary