WARM UP

6 MIN EASY PACE

-20 ALT. OPPOSITE ARM/LEG QUADRUPED HIP EXTENSION 

-20 WALKING LUNGES

-100M RUN (50M DOWN/BACK)  

AEROBIC CONDITIONING 

 6 SETS

-ASSAULT BIKE  9/6 CALS

-10 BOX STEP UPS (DB WEIGHTED OPTIONAL)

-ROW 12/9 CALS 

-20 BENT KNEE SIT UPS 

REST 1 MIN

COOL DOWN 

5-8 MINS STRETCHING (GLUTES/CORE)