Warm Up: 900
500 choice
4 x 100 IMO (50 drill / 50 4-4-4/6 then kick to the wall)
Main Set: 1650 [1100]
Do the following [2] 3x;
200 FR
2 x 50 no FR pull (5 push ups before each 50)
100 FR
2 x 50 choice kick (10 squats after each 50)
50 FR