400 choice
300 kick 
200 pull
100 scull/drill

400 pull, neg split 5:20
5 x 100 1:15 (work the 100s - gear optional if needed)
1 x 150 2:25 recovery
300 pull, neg split 4:00
4 x 100 1:15
1 x 150 2:20 recovery
200 pull neg split 2:40
3 x 100 1:15
1 x 150 2:30 recovery
100 pull, neg split 1:20
2 x 100 1:10
1 x 150 2:20 recovery
50 EZ
1 x 100 1:05
150 cool down