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UPDATE WORKOUT
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
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