Warm-up (600) 400 free 4 x 50 kick on 1:00 Set (900) 2 rounds 8 x 50's free on :45 1 x 50 HARD kick on 1:30 Set (1000) …2 rounds 4 x 50's on 1:00 ...build to fast 100 easy 2 x 100 SPRINT on 3:00 Set (500) 500 Moderate Pull ...5 cb Cool-down (200) 200 EZ choice |