Warm-up (600) 600 choice OYO Set (600) 6 x 100 2 rounds …100 Kick on 2:15 ...50 drill/50 fr on 1:45 …100 free on 1:30 Set (1200) 2 rounds 100 on 1:30 200 on 3:20 300 on 5:40 Set (400) 8 x 50 ...Alt 2 free on :45/:55 Cool-down (200) 200 EZ