WARM UP

6 MINS (EASY)  

-150M ROW 

-6 BROAD JUMPS 

-20 RUSSIAN SEATED TWIST 

AEROBIC CONDITIONING 

4 SETS (GOAL IS TO BE CONSISTENT AND RECOVER FAST)

-200M RUN

REST 30s 

-400M RUN 

REST 1 MIN 

COOL DOWN 

5 MINS STRETCHING (PIGEON STRETCH/ CALF STRETCH)