A) 5:00 @ Gear 1
B) 15 rounds:
– :30 @ Gear 5
– :30 @ Gear 1
Focus is to maintain the Gear 5 pace each round (800m run PR feeling). Focus on flushing each round. Shorter rest means you will build lactic over time and the last 7 rounds are going to suck.
C) 5:00 cool down, flush your legs