Monday February 6, 2012 February 11, 2012UncategorizedDuncan 4 x 10′ on 2′ off change rate every 2′ 1. 18 @ 5k + 14, 20, 22, 20, 18 2. 20, 22 24 22 20 3. 22, 24 26 24 22 4 22 24 26 24 22 Cool down with pause drill – hands away – hands away, body angle