Warm-up (400) 400 choice Set (600) 6 x 100 2 rounds ...Kick on 2:00 ...50 drill/fr on 1:45 ...free on 1:40 Set (1800) 2 rounds 200 on 3:20 300 on 4:45 400 on 6:00 Set (300) 6 x 50 ...Alt 2 free on :45/:55 Cool-down (100) 100 EZ