Variable Time
2x 7 minutes, followed by 2x 4 minutes
Rest 3-6 minutes between each
⏱️ 7:00
Rate: (2m @ r20, 2m @ r22, 2m @ r24, 1m @ r26)
🎯 2K plus 18, increase by at least -2 seconds with each rate increase
⏱️ 4:00
Rate: (2m @ r28, 1m @ r30, 1m @ r32)
🎯 2K minus 8, increase by at least -2 seconds with each rate increase
DF 117
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