Warm-Up:
300 choice
Start Sando:
4 x 200 scull/kick by 100; IM Order by 200
The Meat--Burst/Easy/Easy/Fast:
4 x 4 x 25 BEEF Prime Stroke @:30
100 easy kick @2:30
4 x 50 BEEF Free @:45
Sando Finishing Touch:
4 x 200 Prime Stroke @:fi (Fastest Interval)
Cool Down:
300 choice
Total:
75 Minutes
3800 Yards
