10/11/2022

KOT DRILLS:
A1. Tibialis Raise; 20 reps x 3 sets; rest 30 seconds
A2. FHL Calf Raise; 20 reps x 3 sets; rest 30 seconds 
A3. Knee Over Toe Calf Raise; 20 reps x 3 sets; rest 30 seconds 
A4. Patrick Step-up; 20 x 3 sets; rest 30 seconds 
+
10-20-30-40-50-40-30-20-10:
Row Cals
rest 1:1 bw sets
FOR TOTAL TIME

Total time = 21:58

Paces (in order of cals performed in the workout): 2000+ cals - 1700+ cals - 1300 cals - 1200 cals - 1200 cals - 1300 cals - 1400 cals - 1800+ cals - 2400+ cals