10min:
20s on/ 40s off- jump switch lunges 20 reps x 3 sets, 21, 22 x 5 sets, 23
+
10min Airdyne
20s 90% 1850-2200 cal/hr
40s 50% 475-575 cal/hr
+
10min row
10s 95% peaked at 1:28-1:29 each interval except 1st at 1:24
50s 60% 2:10 ish (avg'd a 2:04 for whole row)
+
10min jog 50% 1800ish meters
Never stopped, just went right into the next 10 minutes, so it was 40 minutes straight on a running clock. Legs got pretty lactic on row which made the jog hellish but it was fun!
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