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Notes

Warmup set:

?

Main set:

4 min @ 100-105% followed by 2 @ 90%

3 min @ 105-110% followed by 2 @ 90%

2 min @ 105-110% followed by 2 @ 90%

on 2 min rest

Power set:

3x30sec on 1 min rest

3x20sec on 1 min rest