WARM UP

8 MIN AMRAP (MODERATE PACE)

-20 QUADRUPED OPPOSITE ARM/LEG EXT.

-100M SHUTTLE RUN (50M DOWN/ BACK)

-20 WINDMILL TOUCHES 10R/10L

CONDITIONING 

EVERY 4 MINS FOR 8 SETS

-200M/150M ROW 

-400M RUN 

(REST REMAINING TIME) 

COOL DOWN 

-5 MIN BIKE (EASY PACE)