16 pax
DISCLAIMER
PRAYER
COP
9 min warm up – 1 lap, SSH IC x 20, TTT IC x 10, WMH IC x 10, 3 min Mosey
THE THANG
3 x :20 sec race pace w/1min recovery pace
4 x :40 sec race pace w/1 min recovery pace
8 x 1 min race pace w/ 1 min recovery pace
4 x :40 sec race pace w/1 min recovery pace
3 x :20 sec race pace w/ 1 min recovery pace
Out and back run( sundale to N Hills across Knob creek to Hunter’s Lake Loop)
CIRCLE OF TRUST
PRAYER
MOLESKIN
ANNOUNCEMENTS
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