WARM UP

6 MINS EASY  

-10 PVC GOOD MORNINGS 

-10 BANDED LAT PULL DOWNS 

-10 LEG RAISES 

AEROBIC CONDITIONING 

6 SETS

-400M/350 M ROW + 40-60s HOLLOW ROCK HOLD

REST 90s 

COOL DOWN 

5-8 MIN STRETCHING (SEAL POSE/ BOX STRETCH)