WARM UP

3 SETS

-20 RUSSIAN SEATED TWIST 20/10 LBS

-10 PVC GOOD MORNINGS 

-200M JOG 

AEROBIC CONDITIONING 

4X MINS ON, 1 MIN OFF 

-400M RUN 

-9/6 CAL BIKE/ROW (ALT. BETWEEN SETS, 2 EACH)

-AMRAP D-BALL SLAMS 20/10  LBS

(SCORE = D-BALL SLAMS) 

COOL DOWN 

5 MINS EASY ON MACHINE