WARM UP

8 MINS EASY PACE

-20 AIR SQUATS 

-10 DOWN DOG WALKS 

-20 SUPERMAN BACK EXT.    

AEROBIC CONDITIONING 

FOR TIME

-30/24 CAL ASSAULT BIKE 

REST 2 MINS

-25/20 CAL ASSAULT BIKE 

REST 1:45s

-20/16 CAL ASSAULT BIKE 

REST 1:30s 

-15/12 CAL ASSAULT BIKE 

COOL DOWN

5-8 MINS STRETCHING (COUCH STRETCH, PIGEON STRETCH)