This morning I went searching for a “ready-made” playlist which had suggested guidelines. And because it’s Friday, I found a short but explosive 30-minute mix.

Here’s Kenny Kenny’s suggested use:

1. Warm up
2. 2x accelerations
3. 3x climbs (standing to seated)
4. Accelerations/jumps/sprint and climb
5. Accelerations and climb
6. Climbs
7. Cool down
8. Optional cool down & stretches

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