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Intro
Warmup: Progressive Warmup – 3 minutes
Set 1: Sprint – 30 seconds
Set 1: Sprint – 30 seconds
Recovery – 45 seconds
Set 1: Sprint – 30 seconds
Set 1: Sprint – 30 seconds
Recovery – 2 minutes
Set 2: Sprint – 30 seconds
Set 2: Sprint – 30 seconds
Recovery – 45 seconds
Set 2: Sprint – 30 seconds
Set 2: Sprint – 30 seconds
Recovery – 2 minutes
Recovery – 60 seconds
Recovery – 45 seconds
Set 3: Sprint – 30 seconds
Recovery – 30 seconds
Recovery – 2 minutes
Set 4: Sprint – 30 seconds
Recovery – 60 seconds
Recovery – 45 seconds
Set 4: Sprint – 30 seconds
Recovery – 30 seconds
Cooldown – 3 minutes