Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v2000m/3:00r...
2000m//1500m//1000m//500m
3:00 rest between intervals
Midline
60 second plank
45 medball sit-ups (10#)
30 russian twists (10#)
45 medball sit-ups (10#)
60 second plank
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