Surge

*30 Mins Continuous Assault Bike, Rower, or Ski Erg

Each set contains sprints within the minute, then continuous active recovery pace:

Surge EMOM

Min 1- :02 fast surge

Min 2- :04 fast surge

Min 3- :06 fast surge

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Min 15- :30 sec surge

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Min 29- :04 sec surge

Min 30- :02 sec surge

Pattern goes up by 2 secs until 15 minute mark (:30 secs) then back down to 2 secs

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