Rachel Holmes Presents Ks Extreme, Vol. 1

Warm up Mix 130-135 BPM

The Pyramid 150 BPM (5 X 50Secs, 40Secs, 30Secs, 20Secs, 10Secs / 30Sec.rest / 10Secs, 20Secs, 30Secs, 40Secs, 50Secs / 60Secs.rest)

The 50:10 Workout 150 BPM (10 X 0:50 On / 0:10 Off)

Cool Down 85 BPM