WARM UP

3X40M HIGH KNEE JUMPS (20M DOWN/BACK) + 10 CALF RAISES ON 45  LBS PLATE)

AEROBIC CONDITIONING 

6 SETS FOR TIME 

-400M RUN  

-REST 1 MIN 

CORE WORK 

3 SETS 

-30 RING KNEES TO ELBOWS + 1 MIN WEIGHTED PLANK (ON ELBOWS)  

REST 2 MINS