WARM UP

6 MINS EASY

-10 PVC GOOD MORNINGS 

-10 BENT KNEE SIT UPS

-10 AIR SQUATS

AEROBIC CONDITIONING 

20 MIN AMRAP

-200M RUN 

-8 UP DOWNS 

-8 BOX STEP UPS 20"/18" (WEIGHTED OPTIONAL)  

REST 30s 

COOL DOWN 

5-8 MINS FOAM ROLLING (QUADS, CALVES, AND IT-BAND)