It's time to BRING IT with this classic HIIT sprint workout. Refer back to PROG. 1 where the intervals were 30 seconds on, 15 seconds off... use those numbers to aim for 3 split seconds or more faster per interval this workout.

Rest break is now 30 seconds as opposed to 15 seconds!

WORKOUT:

30 sec "on" @ 30 SPM
30 sec "off" active recovery rowing
x 10