Warm up!
Main Set: Run, Ride or Row
L3: 7 x (10on:10off, 20:10, 30:10, 40:10, 50:10, 60:10) 1 min rest
L2: 5 x (10on:10off, 20:10, 30:10, 40:10, 50:10, 60:10) 1 min rest
L1: 3 x (10on:10off, 20:10, 30:10, 40:10, 50:10, 60:10) 1 min rest
*on = go as hard as you can sustain
off = stop or coast
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