WARM UP

 5 MINS EASY

-50FT BEAR CRAWL 

-20s HOLLOW BODY ROCK HOLD 

-5 DOWN DOG WALKS 

AEROBIC CONDITIONING

 6 SETS

-15/12 CAL ASSAULT BIKE

-80M OVERHEAD PLATE CARRY  35/25LBS  (20M DOWN/BACK 2X)

-30s WALL SIT (SIT ON WALL AT 90 DEGREES)

REST 90s 

COOL DOWN 

5-8 MINS STRETCHING (STRADDLE STRETCH / PIGEON STRETCH)