Warm Up: 900
500 choice
4 x 100 IMO
(50 drill / 50 4-4-4/6 then kick to the
wall)
Main Set: 1500
Do the
following 3x;
200 FR
2 x 50 no FR
pull (5 push ups before each 50)
100 FR
2 x 50
choice kick (hold buoy straight up, 10 squats after each 50)