Warm-up (600) 400 free CATCH-UP! 4 x 50 kick on 1:10 Set (900) 2 rounds 8 x 50's free on 1:00 1 x 50 HARD kick on 1:30 Set (800) …2 rounds 2 x 50's on 1:00 ...build to fast 50 easy 2 x 100 SPRINT on 3:00 50 easy Set (400) 400 Moderate Pull ...5 cb Cool-down (200) 200 EZ choice |