Warm-up (1000) 400 free 300 pull 200 kick 100 drill Set (900) Pull 6 x 150’s on 3:00 …last 50 choice Set (800) 8 x 100’s …odd free …even specialty Set (300) 6 x 50’s on 1:30 …odd choice moderate …even free FAST Cool-down OYO – 10 mins