Warm up with skill and drill. Pause hands away, pause hands, arms, and back, pause hands, back and 1/2 slide
then…
Long & strong
2 x 15′ (3-5 min rest)
5′, 4′,3′,2′,1’@18, 20, 22, 24, 26 (2K+23, +21, +19, +17, +15)
Higher Intensity
2 x 6′ (3′ off)
#1. 3′, 2′, 1’@ 24(5K+4), 26(+2), 28 (5K)
#2. :30 sec ON, :30 sec OFF at Full pressure (26, 26, 30, 28, 24, 32)