MONDAY BOARD SESSION AM: WARM UP: (15 MINS) (3 MIN EASY / 1 MIN ON @ 80% OFF @ EASY X 5 / 2 MIN EASY) MAIN SET: (35 MIN) 3 X 1 MIN @ 70%...

MONDAY SESSION AM: WARM UP: (3,000M) (500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY) MAIN SET (10,000M): 4,000M @ 80% 30 SECS ON...