3200 meters 56:20 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill Set (600) (13:00) 6 rounds 50 prone scull on 1:10 50 choice kick on 1:00 Set (2100) (33:20) 6 x 50 on :45 3 x 100 on 1:40 2 x 150 on 2:15 300 on 4:30 2 x 150 on 2:20 3 x 100 on 1:30 6 x 50 on :50 |