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10 minutes of warm up at cadence 60 to 80 with heart rate recovery
1 minute of 1 leg drills at cadence 60 to 80 with heart rate sub-LT
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
2 minutes of Recover at cadence 80 to 90
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
2 minutes of Recover at cadence 80 to 90
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
4 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 110 at cadence 105 to 115
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 110 at cadence 105 to 115
3 minutes of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 110 at cadence 105 to 115
6 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 120 at cadence 115 to 125
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 100 at cadence 97 to 107
3 minutes of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 120 at cadence 115 to 125
20 minutes of Recover and Rest
