Set 1 of 2
4min r26, 2min r28 with pressure x 3

Warm up

Set 3 of 3 - r26, power 10 every2min sprint finish

Set 2 of 3 26, power 20 @2min followed by circuit

Set 1 of 3 - 26,24,28,26 followed by circuit

Warm up followed by circuit

Set 2 of 2 r26, power 10 2min

Set 1 of 2 r26, power 10 2min

Warm up

R24 power 10 at 5,3,1 min

R28 power 10 at 5,3,1 min

R26 power 10 at 5,3,1 min

Set 3 - r26

Set 2 r22 power 10 every 2 mins

Set 1 - 8min r22

SS Warm up

20 on 20 off r26 x 5 sets

2 mins each 26,24,28,26
4 elements circuit in break

r22 Power 10 at 4mins
4 elements circuit in break

PP warm up

20 on, 20 off

28,26,32,30

26,24,30,28

r22*

Warm Up