WARM UP

5 RDS EASY

-100M RUN 

-20 WINDMILL TOUCHES 

-10 PVC GOOD MORNINGS

AEROBIC CONDITIONING 

8 SETS

-200M/150M ROW SPRINT + 20-40s HOLLOW ROCK HOLD 

REST 1 MIN 

COOL DOWN 

5 MINS STRETCHING (SEAL STRETCH/ PIGEON STRETCH)