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RA 102, Wednesday workout Weeks 7, 8 & 9

14 minute warm up at an easy pace with walk breaks at a 6:1 ratio.  Next 20 minutes add a 60 second surge every three minutes. Start with three surges on week one and add one surge every week (week 7 = 3, week 8 = 4 surges, week 9 = 5 surges). Use the final 11 minutes of the workout as a cool down.

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