Warm-up (500) 300 free CATCH-UP! 4 x 50 kick on 1:00 Set (900) 2 rounds 8 x 50's free on :45 1 x 50 kick on 1:20 …HARD Set (1000) ...4 rounds 2 x 50's on :45 ...build to fast 50 easy 100 on 3:00 ...SPRINT Set (300) 300 Moderate Pull ...5 cb Cool-down (100) 100 EZ choice |