Warm up 4, 3, 2, 1 start at 18 5k+ 12 
paddle

10 on 10 off 26 5k
x2

5 x 2′ on 2′ off @ 26 5k increase pressure for last 2 pieces to 5k-2

5 x 2′ on 2′ off @ 28 5k-4 increase pressure for last 2 pieces to 2k or faster