200 Loosen
2x100 as: 50 Strong Free Kick, 50 Catch-up w/All Out Kick @ 2:00+
6x50 Best Tech. Free @ :40-:55
2x(4x25 Scull - Drag Legs @ :40
(4x25 Sprint Cycle @ :35
Power & Pull: 1600/34:00
2 Rounds:
4x25 Pull - PB @ Ankles @ :35
4x25 Pull - PB @ Knees @ :35
4x50 Pull - Drag Legs (No PB) @ :50-1:05
1x400 Pull - Max Power; Hold Stoke Count @ Reset
Sprint: 1200/30:30
6x25 Fastest Possible @ :35
1x50 Active Recovery @ 2:00
6x50 Fastest Possible @ 1:10
1x100 Active Recovery @ 4:00
6x100 Fastest Possible @ 2:20
Warm-down: 300/8:00
300 easy
