WARM UP

 3 RDS EASY

-9/6 CAL ASSAULT BIKE 

-6 SPIDERMAN LUNGE RIGHT

-6 SPIDERMAN LUNGE LEFT 

AEROBIC CONDITIONING 

8 SETS

-6 UP DOWNS 

-3X40M SHUTTLE RUN (20M DOWN/BACK)  

-4 UP DOWNS 

-3X40M SHUTTLE RUN

-2 UP DOWNS 

-3X40M SHUTTLE RUN 

REST 1 MIN 

COOL DOWN 

5 MINS STRETCH (SAMSON STRETCH/PIKE STRETCH)