Going to need a watch for this one:
40 minutes
4 minutes on the AB at a moderate pace 300-350/200-250 cals per hour
4 minute run (2 minutes out, 2 minutes back)
try to continue at that fashion for 5 rounds (always leave for a run on time so 4, 12, 20, 28, 36)
and try to increase the distance you run out each round
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