Warm-up: 10 minutes

Full Pressure Stroke Pyramids

10st, 20, 30, 40, 30, 20, 10 x 3
(e.g.10 On, 10 Off. 20 On, 20 Off)

3 min OFF between sets

Rates:
#1 28
#2 30
#3 32

We will be pushing rate while continuing to focus on strong power application. The short interval will enable the body to recuperate long enough in order to keep strong efforts and peak heart rates.