***SIV warm up 19,2:08...25,1:55 (hr150)

Every 200:14,18,16,20

15,2:15

SRC 16,2:14 100%

***LSD w ez climbs 20,2:11

PRIOR DAY’S Workout:** ***LIFT DROP sets

x500/:45R 22:2:01-20,2:04 - 8,2:08

21,2:06

20,2:10

4x5:00/1:00 20,2:10- 22,2:05

Rate12 power curve

SLOW DOWN 3 x500/:45R 23,2:01- 22,2:04- 20,2:06

***LIV 6:00,5,4,3,2,3/R3:00 (hr145-162)

***PRIOR DAY’S Workout:***LIFT (abs, chest, triceps, biceps, side BABS— 22 sets)

4 x500/:45R 14,15,16,17

15,2:15

18,2:12 100%

***Lsd 20,2.10.5 feet first with some ez pops