600 as: 100 Loosen, 50 Streamline Fl K on Bk @ 12:00
2x400 as: 25 Bodyline/K, 25 Sw, 25 Dr, 25 Sw @ 8:00
4x100 U/W, Sc @ 2:15
Kick: 800/18:00
6x25 All Out Fr K @ :30
1x100 Streamline Fl K on Bk @ 2:20
4x50 All Out Fr K @ :55
1x100 Streamline Fl K on Bk @ 2:20
2x75 All Out Fr K @ 1:20
1:00r
1x100 All Out Fr K for Time
Freestyle Capacity & Efficiency: 1500/25:00
8x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :40
1x200 as: 25 Strong Bk, 25 Max DPS Fr (10-14) @ 3:40
6x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :45
1x150 as: 25 Strong Bk, 25 Max DPS Fr (10-14) @ 2:40
4x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :50
1x100 as: 25 Strong Bk, 25 Max DPS Fr (10-14) @ 1:40
2x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :55
1x50 Active Recovery
Warm-down: 300/8:00
300 Choice
