WARM UP

3 RDS EASY

-200M RUN 

-50FT BEAR CRAWL 

-6 SIDE PLANK CRUNCHES/SIDE

AEROBIC CONDITIONING 

4 SETS

-100M SPRINT

-10 D-BALL SLAMS 20/10LBS

-100M SPRINT 

-10 D-BALL STRAIGHT LEG SIT UPS 20/10LBS

-100M SPRINT 

-10 DOWN DOG WALKS 

REST  2 MINS

COOL DOWN

5 MINS EASY PACE ON A MACHINE