WARM UP

6 MINS EASY

-20 ALT. ARM/LEG QUADRUPED HIT EXT   

-30s ROW/BIKE   

AEROBIC CONDITIONING 

8 SETS

-200M RUN 

-100M OVERHEAD PLATE CARRY 35/25LBS

-200M RUN 

REST 60s

COOL DOWN 

 5 MINS EASY BIKE