with 10 minutes to find a tough enough 10 rep today, athletes will move quickly though their building hitting full sets of 10 each weight. Expect top end to be much lower than a true 10rm with rest times being barely longer than a weight change.

Conditioning today starts with a 6 minute lead in at moderate but building effort. followed by 1 minute low intensity to recover. Rest 1 minute plus time to next exact minute between efforts. after each 500m effort, enjoy a 3 minute recovery window. Long exhales on recovery to reset and bring the heart rate back down some. The goal is repeatability today. Record each effort.