3,100 yards

Warm Up = 1500

300 choice
6 x 50 on a minute
100 kick on 2:30
3 x 100 on 1:40
100 kick on 2:30
3 x 100 on 1:30
100 kick on 2:30



Main Set:

3 x 200 on 3:20
100 kick on 2:30
3 x 100 on 1:30
100 kick on 2:30
3 x 50 on 1:00
100 kick on 2:30

200 cool down