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
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