Monday (9/4), Labor Day Workout with Coach Ryan and Coach Kate
WARM UP
1 x 200 DPS
4 x 50 Scull / Kick
4 x 50 Des 1-4
(600)
MAIN SET
3 Rounds:
1 x 200 +20
4 x 50 +15 Des 1-4
1 x 500 +20 No Gear
2 Rounds:
1 x 100 +20
4 x 25 +15 Easy / Fast by 25
1 x 500 +20 Pull
(2400/2800)
Dessert
8 x 50 Kick +20
E/F, F/E, Fast, Easy by 50
4 x 100 Pull Non-Free +15
(800/3600)
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