BONUS Custom Interval Timer:
https://www.intervaltimer.com/shared/O9PkKQ3e1Fms4a7Gz2wK-LOWER-2

https://www.intervaltimer.com/shared/oAYkVXBllU27oyPKtIYP-X18.5

BONUS: LOWER 2 + X8 [Abridged]
https://www.intervaltimer.com/shared/K1DHNWmnjhNWtULbGgoX-LOWER-2-+-X8-Abridged