3x 10 minutes
2:00 rest
DF 90
Set the damper to 1 for these three intervals and learn how to be quick at the catch. What you miss in tension at the catch, you'll make up for in speed throughout the drive. Work on changing directions quickly at the catch and keep your body tight and tensioned throughout. I followed along with ATFS #18 which includes three nine-minute intervals with easy, moderate and hard segments built in. I did an easy, moderate and hard final minute respectively for each interval to get to 10 minutes.
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