Warm-up:
Medium Intervals:
Medium Intervals: 87% of Max HR (Recover to 74% of Max HR)
Plyo Exercise: Work up to x6-15+ @6-7 RPE (Repeat) 9-11% Fatigue
Plyo Variation
DE Lower: Work up to x1 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Pull Variation
Comments
Medium Intervals:
Medium Intervals: 87% of Max HR (Recover to 74% of Max HR)
1. 07:12 @6 MPH (00:43 @3 MPH) warm-up
2. 01:16 @8 MPH (01:15 @3 MPH)
3. 01:17 @8 MPH (01:33 @3 MPH)
4. 01:03 @8 MPH (01:34 @3 MPH)
5. 00:55 @8 MPH (01:24 @3 MPH)
6. 00:54 @8 MPH (01:38 @3 MPH)
7. 00:46 @8 MPH (01:39 @3 MPH)
8. 00:47 @8 MPH (01:37 @3 MPH)
9. 00:48 @8 MPH (01:46 @3 MPH)
10. 00:48 @8 MPH (02:20 @3 MPH)
Total: 00:31:16
Secondary Squat: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Dumbbell Step-up
BWx6
30×6
35×6
40×6