7 min warm up

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

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