The final week is here, and with it a special negative split workout. Congratulations on all of your hard work! Plus tip from Coach Jenny Hadfield (jennyhadfield.com)

BPM CHART:

5 min. warmup @ 137-142 BPM

29 min. @ 157 BPM

1 min. @ 146 BPM

29 min. @ 157-170 BPM

1 min. @ 146 BPM

3 min. cooldown @ 142-137 BPM

PLAYLIST:

01. Ali Kay - Firewire (Dub Mix)

02. Bartet - Hipnotik (Gables Dance Mix)

03. Tonske - Heavy Sticks

04. Jon Delerious - No Warning (Come Make Me Dub)

05. Chris Zimmer - Crazy Drummer

06. Fernando Ehrhardt - Fancy

07. Juan Bartet - Mutation (DJs Remix)

08. Ali Kay - Electro Lift (High Energy Mix)

09. Mark Quail - Frostbite

10. Ali Kay - Jack Me Killer (Khan Edison Mix)

Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.