"This is a great workout to get the body going for the cross to come. Aim for the stars!” 3min Warmup 7min to 82-105% 10min to 82-103% (3times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 1,5min free rolling (2times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 1,5min free rolling (3times) 15s. 140% 2min 103% 15s. 200% 2,5min 80% 3min warmdown