WARM UP

3 RDS EASY

-1 MIN BIKE 

-16 DBL DB DEATH MARCH  10-15LBS

-50FT DUCK WALK 

AEROBIC CONDITIONING

6 SETS

-200M RUN 

-6 DB BURPEE BOX STEP OVERS 16"/12" (10-25LBS)

-200M RUN 

REST 90s 

COOL DOWN 

 5 MINS EASY ON A MACHINE