Hello girls, Hopefully the cold lets up for tomorrow. Here is the practice for today: 30 min erg at the following cycle 3min @ 26 , 2min @ 28, 1min @ 32. You will repeat this 5 times for a total of 30 min. Then 30 min of cardio of your choice. This is not suppose to be easy keep your heart rate above 150. Again try and find a partner to help you with form. Nick