Warm-up:
Conditioning:
Tempo Intervals: @87% of Max HRT (rest until HRT drops to 67%)
Plyo Exercise: Work up to x6-15+ @6-7 RPE (Repeat) 9-11% Fatigue
Plyo Variation
DE Lower: Work up to x2 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Squat Variation
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Conditioning:
Tempo Intervals: (7MPH) (3MPH Recovery)
1: 07:51 (01:32)
2: 02:09 (01:47)
3: 02:00 (01:49)
4: 01:55 (02:00)
5: 01:41 (02:09)
6: 01:39 (02:39)
7: 01:28 (02:21)
8: 01:22 (02:24)