WARM UP

3 SETS EASY PACE 

-50FT BEAR CRAWL 

-20 GLUTE BRIDGE MARCHES 

-12 BANDED FACE PULLS 

AEROBIC CONDITIONING 

EVERY 3 MINS FOR 24 MINS 

-12/9 CAL ASSAULT BIKE 

-20 D-BALL SLAMS 20/10  LBS

REST REMAINING TIME

COOL DOWN 

600M WALK