• Monday: 6 x 500m; 2:00/500m (2' off, 1:45' off, 1:30' off...)

30 Minutes Cardio & Abs

• Tuesday: Weights; squats, abs, shoulder/lat, arms, back

30 Minutes Cardio

• Wednesday: 1hr Bike/Elliptical (7, 8, 9, 10...)

abs

• Thursday: 4k or greater on Erg (2:10)

10-30 Minutes Light Cardio

• Friday: Weights; squats, abs, shoulder/lat, arms, back

30 Minutes Cardio & Abs

• Saturday: 1hr Bike/Elliptical (7, 8, 9, 10...)
• Sunday: off or 30 Minutes Light Cardio