20 sec. aD sprint @ max effort
rest 3 minutes x 15 sets
*rest 5 minutes bt. sets 5&6, 10&11
bottoms up kb walk x 30 m x 3 sets
plank hold *on one leg x 4 sets x 45 sec. per hold
*Where do you suggest the damper be set for this? I was all over the place searching for a place I could get good turnover/cycle quick but still catch early.