Warm up 10 min. (Feet out of stretchers drill for 3-4 minutes of the warm up)

6 x 500 (All at Full Pressure – approaching 2k pace by the last one)
2 minutes rest

#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32

5 min cool down