Workout #15

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Workout 9
Workout 10
Workout 11
Workout 12
Workout 13
Workout 14
Workout 15
Workout 16		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
8 39 x 16 Warm Up   8
5
3
4		 53 x 17
53 x 16
53 x 17		 20 sec On / 20 sec Off
20 sec On / 20 sec Off
20 sec On / 20 sec Off		   13
16
20
4 39 x 16 Spin   24
5
3
4		 53 x 17
53 x 16
53 x 17		 20 sec On / 20 sec Off
20 sec On / 20 sec Off
20 sec On / 20 sec Off		   29
32
36
4 39 x 16 Spin   40
10 39 x 14 30 sec On / 30 sec Off   50
10 39 x 16 Cool Down   60