3,200 yards

Warm Up  = (1500)

300 choice
200 kick/drill by 50s
4 x 100 on 1:25
100 kick on 2:15
2 x 100 on 1:30
2 x 100 on 1:20
100 kick on 2:15


Main Set: 

4 x 150 on 2:15
2 x 75 kick on 1:45
4 x 150 on 2:00 
2 x 75 kick on 1:45