7 min warm up

(intensity scale 1=low 10=all out going for it)

  1. 1 min at 5
  2. 30 seconds at 9
  3. 1 min at 6
  4. 30 seconds at 9
  5. 1 min at 6
  6. 1 min at 9
  7. 1 min at 6
  8. 1 min at 9

30 min warm up

(intensity scale 1=low 10=all out going for it)

rest for 1 min between each one.

  1. 1 min at 9
  2. 3 min at 7
  3. 5 min at 5
  4. 6 min at 4
  5. 4 min at 6
  6. 2 min at 8
  7. 1 min at 9