first, the workout (a la ramon of course):
A coach will stand in the middle of the transverse.
You will alternate efforts, Half way of the trasverse (where one of the coaches will stand) at Effort 4 and the other Half way you'll run Effort 1 (more about efforts below). So basically you will run quick half way from east to west and recover the rest of the way, turn around and run half way from west to east quick and recover the rest of the way to the east side.
You'll continue to do that until we have mercy on you !
ug. i'm scared.
good thing i got a good fortune...
You will make change for the better.
i sure hope so. more after tortu- er, i mean, practice.