Friday January 6, 2012 January 6, 2012UncategorizedDuncan Warm-up 15′ — 5′, 4′, 3′, 2′, 1′ @16 (+14), 18 (+14), 20 (+12), 22 (+10), 24 (+8) 12 x1 min. 1 min. rest 2k or better – rate 28-30 Cool down