Notes
warmup
2 min @ 21 spm; 1 min rest
2 min @ 22 spm; 1 min rest
2 min @ 23 spm; 1 min rest
2 min @ 24 spm; 1 min rest
2 min @ 25 spm; 1 min rest
2 min @ 26 spm; 1 min rest
2 min @ 27 spm; 1 min rest
2 min @ 28 spm; 1 min rest
2 min @ 29 spm; 1 min rest
2 min @ 30 spm
warmdown
intensity: 5
row count: 800