WARM UP

3X 30s PIGEON STRETCH/SIDE + 50FT HIGH KNEE JUMPS

AEROBIC CONDITIONING 

 5RFT (DESIGNED TO BE A SPRINT EACH RD)

 -400M RUN

 -12/9 CAL ROW

 -9/6 CAL ASSAULT BIKE

 -10 BURPEES  

REST 2 MINS 

CORE WORK 

 3x60-90s WEIGHTED PLANK, REST 90s