Workout 94: (Steady State mixed with Spin Ups) A workout dedicated to you and our ATFS crew. Sometimes a friend is what we need to help us maximize our potential; to hang on a little longer, to push just a little harder. Sometimes it takes a friend to say, you're doing awesome, you're amazing. Let me be your friend today. This workout is just for you and I can help you hang on a little longer and push a little harder today. You're pretty amazing! Let ride, Tribe!    Send in an email or voice recording to [email protected] and share your experience!    Total Workout Time: 30 minutes Programming starts at [1:32] Monitor set up: 6 Minute Intervals, no Rest   Interval 1 (warm up): 3 Minutes - 2 Minutes - 1 Minute increasing intensity   Interval 2: 6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity   Interval 3: 1 Minute - 4 Minutes increasing intensity - 1 Minute   Interval 4: 6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity   Interval 5: 1 Minute - 2 Minutes - 3 Minute increasing intensity