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Notes

600 warm-up (50 FR, 50 kick, 50 BR)

16 x 25 FR (1 build to fast, 1 hard - smooth - hard)

100 easy

4 x 150 (50 FR, 50 BR, 50 FR; 20 sec rest; 50 smooth, 50 build, 50 fast)

100 pull warm-down