Warm-up (600) 600 choice OYO Set (600) 6 x 100 2 rounds ...Kick on 2:00 ...50 drill/50 fr on 1:40 ...free on 1:30 Set (1800) 2 rounds 200 on 3:00 300 on 4:15 400 on 5:20 Set (300) 6 x 50 ...Alt 2 free on :40/:50 Cool-down (100) 100 EZ