6 x 400M

6 x 400m holding best possible pace.

Never slowing more than 3 sec from best interval.

2 min recoveries

1:47.25
1:44.59
1:52.57
2:01.94
2:06.65
1:58.38

FOUL if you slow more than indicated.

FOUL: 5 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.