Warm-Up 900/25:00
1x400 or 2x200
300 I.M.O-K/D/S
200 - Free Drill.*Zipper, Fist, Finger Tip Drag.
100 Kick
Speed 400/10:00
8x50 @ 10s Rest
1.-25 Build -25 Smooth
2. -25 Smooth -25 Fast
3. Smooth
4. Fast
Pull (Choice Equipment) 400/10:00
4x100 @10s Rest Strong effort (80%)
Kick 500/15:00
5x100 @10-15s Rest
1. Free Kick w/ a Board
2. Streamline Free Kick
3. Kick-I.M
4. Choice Kick -Fast
5. No Free, Kick
Main Set 1500/35:00
3 Rounds
1x50 @5-10s Rest Smooth Free w/ an Overkick
1x150 @10-15s Rest Build to Fast
1x100 @10s Rest Smooth
1x50 @10s Rest All out
1x50 @5-10s Rest Recover
Cool Down 200/5:00
200 Loosen
100 Minutes 3900 Yards
