Friday, June 26, 2020
Warmup
9 X 100 @ :15R
#1 - FR, #2 - K/S, #3 - FRIM
12 X 25 @ 30 Variable Sprint
*middle 4 kick
Main Set
Rainbow Set
8 X 100 @ 1:20
12 X 50 @ 50
16 X 25 @ 30
2 X 100 @ 3:00
Notes: This is building set in which each row increases in intensity. The sendoff also goes in your favor so that you can jump up the effort. This is a set you want to finish with an exclamation point, so timing is important, as you manage your energy.
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