Warm-up (300) 300 choice Set (600) Pull 4 x 150 on 2:30 ...odd fr/bk/fr ...even fr/br/fr Set (2100) 3 rounds 1 x 100 moderate on 2:00 4 x 50’s on 1:00 ...descend 1-4 4 x 100 strong R1 1:20 R2 1:30 R3 1:15 Set (400) 2 x 200 pull on 3:00 …neg spit Cool-down (100) EZ 100 |