1 minute rest between sets
1 x 300 on 5:00 rev IM DKS REC
10 x 100 on 1:30 alt CH & im EN1+
4 x 200 on 3:20 reverse rotate 50 fast kick through EN2 (EN3)
4x{5 x 50 on :55 descend 1-3; maintain 4, 5
1st & 3rd rounds are free
2nd & 4th rounds are CH
Guest Choice for rest of practice
3,100 Yards (plus Guest part of practice)
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