Warm-up:
Dynamic Stretches (video attached)
5-minute walk
Workout: (50 minutes)
5-minute hard effort
2-minute CP effort
4-minute hard effort
2-minute CP effort
3-minute hard effort
2-minute CP effort
2-minute hard effort
2-minute CP effort
1-minute hard effort
2-minute CP effort
Repeat 2x
Cool-down:
5-minute walk
Static Stretches (video attached)