Warm-up: 800/20:00
400 Loosen
8x50 O:Steady K E:Drill @ 1:00
Pre-Set: 900/19:00
4 Rounds: IMO or O:Fr E:Str
3x25 as: 10m HL K, 15m Max DPS @ :30
1x75 Build @ 1:15/1:30
3x25 as: 10m HL K + 2 Cycles Fast to easy @ :35
Front-end Speed: 1800/36:00
3 Rounds:
2x50 RQ thru 15m + 35m Best Tech. Fr @ 1:00
2x25 All Out @ :35
2x50 RQ thru 30m + 20m Best Tech. Fr @ 1:00
2x25 All Out @ :40
2x50 RQ @ 1:00
2x25 All Out @ :45
1x150 Best Tech. Fr - Focus on Efficiency - Reset Stroke
Warm-down: 300/5:00
300 easy
