Warm-up: 900/16:00
300 Loosen
300 Strong K
300 P - Count Strokes
Kick: 800/16:00
4 Rounds:
2x25 All Out Fr K @ :35
2x75 Best Tech. Fr w/Build K @ 1:25
Power & Pull: 1500/24:00
3 Rounds:
2x25 P - PB @ Ankles @ :35
2x25 P - PB @ Knees @ :35
2x200 P - Last 100 Drop PB, Add Strong K @ 2:35/2:50/3:05
Back-end Speed: 1200/20:00
2 Rounds:
3x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:05-2:20
3x50 All Out Str @ 1:00
Warm-down: 200/3:00
200 easy