3 Rounds:
4x100 Max Efficiency Free @ 1:30-2:00
2x25 Kick - Faster each Round @ :30
2x25 Sprint Cycle by Round - R1.Fast, easy R2.easy, Fast R3.All Fast @ :30
Power: 600/15:00
2 Rounds:
1x150 Pull - Max Power @ 2:00-3:00
6x25 Powerful Free w/Strong Kick - Chute Optional @ :30-:45
Speed: 750/18:00
6x25 Fastest Possible @ :30/:35
1x100 Active Recovery @ 2:00
6x25 Fastest Possible @ :35/:40
1x100 Active Recovery @ 2:00
6x25 Fastest Possible @ :40/:45
1x100 Active Recovery @ 2:00
Warm-down: 150/3:00
150 easy