"Rapid Descent" 
Decreasing time intervals with increasing speeds
6 mins start @ r20 👆1-2 spm every 1 min
5 mins start @ r22 👆 1-2 spm every 1 min
4 mins start @ r24 👆 1-2 spm every 1 min
3 mins start @ r26 👆 1-2 spm every 1 min
2 mins start @ r28 👆 1-2 spm every 1 min
1 min hold r30+ for the duration

Midline

100 Hollow Rocks

*every break, 10 penguin heel taps