10 minute warm-up
8 x 75 odds free evens non-free
4 rounds: 150 build, 15 sec rest, 100 fast, 10 sec rest
4 x 75 kick
2 – 4 x 200 pull
12 x 25 fast/ easy
10 minute warm-up
8 x 75 odds free evens non-free
4 rounds: 150 build, 15 sec rest, 100 fast, 10 sec rest
4 x 75 kick
2 – 4 x 200 pull
12 x 25 fast/ easy
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