WARM UP (700 yards)

  • 4 x 100
    • 25 head lead kick with hip rotation
    • 25 left arm lead kick – press L. armpit down
    • 25 right arm lead kick – press R. armpit down
    • 25 6 – 3 – 6
  • 1 x 200 w/ wrist straightener
  • 1 x 100 pull – try to keep that same feel

MAIN SET (1800 yards)

  • Three Rounds
    • 2 x 200 on 3:40
    • 1 x 100 kick on 3:00
    • 2 x 50 fists :15s rest

COOL DOWN (300 yards)

  • 1 x 300

Total Yards: 2800

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