Short Mono Build | WARMUP (5 minutes) | 2 minutes easy pace | 1 minute building to 70% effort | 2 minutes practice intervals at workout pace | 6 rounds of Run/Row/Bike 90 sec @80% Aerobic - Slow spin 60 sec | Rest 2 min | 6 rounds of Run/Row/Bike 90 sec @80% Aerobic - Slow spin 60 sec | COOLDOWN (5 minutes) | 3 minutes progressive cool down | 2 minutes stretching and mobility | Log and Additional Details