Warm-up (600) 400 free CATCH-UP! 4 x 50 kick on 1:00 Set(900) 2 rounds 8 x 50's free on :50 1 x 50 HARD kick on 1:20 Set (1400) ...4 rounds 2 x 50's on :45 ...build to fast 50 easy 2 x 100 SPRINT on 3:00 Set (300) 300 Moderate Pull ...5 cb Cool-down (200) 200 EZ choice |