WARM UP

6 MINS EASY

-100M SHUTTLE RUN

-30 SINGLE UNDERS

-20 GLUTE BRIDGES

AEROBIC CONDITIONING

4 SETS FOR TIME

-250M/200M ROW

-200M RUN

-10 WEIGHTED BOX STEP UPS 20”/18”

-200M RUN

-250M/200M ROW

REST 90s