Warm up (200) 200 choice - 5 minutes Set (600) 4 x 150 on 2:45 ... D/S/K Set (1800) 4 rounds 100 easy on 2:00 150 build on 2:30 200 hard on 3:00 Set (300) 2 rounds 100 hard on 1:30 50 easy on 1:00 Cool down (300) 100 kick 200 easy choice