Wednesday, March 19, 2008

3/19/08 - John "no time for announcements" Chihak

6 x 100 [2 x(Fr/Bk/Bst/Fr, Bk/Bst/Fr/Bk, Bst/Fr/Bk/Bst)

10 x 75 (decrease interval by :05 every 2, i.e. Ln 2&3 2x75 on 1:20, 2 x 75 on 1:15, 2 x 75 on 1:10, 2 x 75 on 1:05 and 2 x 75 on 1:00)

5 x 50 Kick (Alt Fr/Fly by 50, concentrate on weak leg on Fr)

Step Ladder
25 Rest :05
50 :10
75 :15
100 :20
75 :15
50 :10
25 :05

Extension Ladder
50 Rest :10
100 :15
150 :20
200 :25
150 :20
100 :15
50 :10

Cool Down
200

TOTAL 3,000 (+ extra EZ 100s)

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