Aerobic testing

400, 4 * 100, 4 * 50 descend (20 minutes)

6 * 50 on 1:15 1) 15/25/10, 2) 15/25/10

2 waves of test set

with 10 minute warm up and warm down between waves

300 Pull

200 Kick (fast 5m in and out of walls)

100 choice