WARM UP

3 RDS EASY

-10 CALF RAISES ON 45LBS PLATE

-10 PVC GOOD MORNINGS

-10 PUSH UPS (CHEST TOUCHING THE GROUND)  

AEROBIC CONDITIONING 

30 MIN CLOCK 

-300M/250 M ROW

-8 BURPEE BOX STEP OVERS 20"/18"

-50 SINGLE UNDERS (25 DU)  

REST 90s 

COOL DOWN 

5-8 MIN STRETCHING (CALVES, PIKE STRETCH)