Warm Up:
1 Min at RPE2, 15 Sec at RPE3
1 Min at RPE2, 10 Sec at RPE4
1 Min at RPE2, 5 Sec at RPE5
Main Workout:
15 Sec at RPE2, 45 Sec at RPE3
15 Sec at RPE2, 30 Sec at RPE7
30 Sec at RPE2, 45 Sec at RPE4
30 Sec at RPE2, 30 Sec at RPE8
1 Min at RPE2, 45 Sec at RPE5
1 Min at RPE2, 30 Sec at RPE9
2 Min at RPE2, 45 Sec at RPE6
2 Min at RPE2, 30 Sec at RPE10
Cool Down:
3 Min from RPE2-3
Total: ~19 Min