I tend to use this workout a lot as it is one of the few 30 minute workouts. this is a strong workout, and the last third is tough. If you follow all his instructions to put the resitance up you are going to be up at Level 10 on some fairly speedy hills.
I tagged this with the following upper body short circuit:
2 sets of 10 reps
biceps - 8kg (could increase next time)
chest - 8kg (could increase next time)
shoulders - 5kg
tricep dips
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