Warmup (700) 300 DKS/200 kick choice 4 x 50 on 1:00 Set (500) 10 x 50 kick choice on 1:10 Set (600) 3 rounds 150 on 3:00 DKS 50 build to fast on 1:00 Set (700) 4 x 50 on :50 …hold about :45 and count strokes 50 FAST on 1:10 3 x 50 on :50 50 FAST on 1:10 2 x 50 on :50 50 FAST on 1:10 1 x 50 on :50 50 FAST on 1:10 Cool down 200 |