3,400 yards


Warm Up = 600 

300 choice 
100 kick 
200 kick/drill alternate by 50s 



Main Set

Round 1 = 1550 
3 x 125 on 1:50 
75 kick on 1:45 
3 x 125 on 1:40 
75 kick on 1:45 
3 x 125 on 1:30 
75 kick on 1:45 
200 kick/drill alternate by 50s 

Round 2 = 1150 
3 x 100 on 1:10 
50 kick 
3 x 100 on 1:20 
50 kick 
3 x 100 on 1:30 
50 kick 

100 cool down