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P2 INTERVALS
P3 ROLLING
Program Charts
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Level 1
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Level 2
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Level 3
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Level 4
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Level 5
2249494949494949422
Level 6
2 3 4104104104104104104104 3 2
Level 7
2 3 5115115115115115115115 3 2
Level 8
3 3 5125125125125125125125 3 3
Level 9
3 3 6136136136136136136136 3 3
Level 10
3 4 6146146146146146146146 4 3
Program segments
Warm Up Cool Down
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Level 1
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Level 2
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Level 3
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Level 4
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Level 5
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Level 6
35678910111098767891085
Level 7
45789101112111098789101186
Level 8
4 6 8 9 10 11 12 13 12 11 10 9 8 9 10 11 12 9 6
Level 9
5 7 9 101112131413121110 9 1011121310 7
Level 10
5 8 10 11 12 13 14 15 14 13 12 11 10 11 12 13 14 11 7
Warm Up
Program segments
Cool Down
Resistance
Resistance