15′ WU
2 x 70″ single leg
4 x 20″ fast legs/20″
3 x 90″ strong/1′ easy

2 X 50″ hard/10″ ez
1′ ez
2 x 40″ hard/20″ ez
1′ ez
2 x 30″ hard/30″ ez
1′ ez
2 x 20″ hard/40″ ez
1′ ez
2 x 10″ hard/50″ ez
2′ ez

6′ over gear start at 3rd hardest gear – 1 harder every 2′
2′ ez

4′ strong/2′ ez
3′ strong/90″ ez
2′ strong/1′ ez
1′ strong
Run off this effort
10′ base

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