10m warmup

2x15m on, 3m off

1. 5, 4, 3, 2, 1 start at 18, 5K+23 and move up from there two beats each change

2. Same as above but start at 18, 5K+21

2x6m on, 2m off

1. 3, 2,1 start at 24, 2K+10 and move up from there two beats each change

2 6x :30 on :30 off full power