GOAL:- intervals/endurance
warm up- 400 easy
PYRAMID:
100- 10 sec rest
200- 20 sec rest
300- 30 sec. rest
400- 40 sec rest
400- 40 sec rest
300- 30 sec rest
200-20 sec. rest
100-10 sec. rest
6X 50 kick- 30 sec. rest
200 cool down
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