WARM UP

8 MINS EASY

-200M JOG 

-20 GLUTE BRIDGE MARCHES 

-10 D-BALL SLAMS 20/10  LBS

AEROBIC CONDITIONING 

10X20s ON, 100s OFF 

-ASSAULT BIKE SPRINT 

(ACTIVE REST DURING THE 100s, IE. - WALKING AROUND)

COOL DOWN 

5 MINS STRETCHING (SADDLE/SINGLE LEG BENCH HAMSTRING STRETCH)