Led by Duncan 8′ warm up start at 18 5k + 12 jump 2 stokes every 2′ 4 x 6′ on 3′ off 20, 22, 24 change every 2′ 1. start at 5k+8 2. start ar 5k + 7 3. start at 5k + 6 4. same as 1.