WARM UP 

8 MIN (EASY PACE)

-20s ASSAULT BIKE 

-20M WALKING LUNGE 

-8 SIDE PLANK CRUNCH/SIDE 

AEROBIC CONDITIONING 

20 MIN AMRAP

-20 SEATED TWIST 20/10  LBS

-10 D-BALL SLAMS 20/10  LBS

-3X40M SHUTTLE RUN (20M DOWN/BACK)  

REST 30s 

COOL DOWN 

400M WALK