WARM UP

8 MINS EASY

-150M/100M ROW

-20 WALKING LUNGES 

-20 SUPERMAN BACK EXT 

AEROBIC CONDITIONING 

16 MIN AMRAP 

-50 SINGLE UNDERS 

-3X40M SHUTTLE RUN (20M DOWN/BACK)  

-10 UP DOWNS 

-12 WEIGHTED BOX STEP UPS 20"/18"

COOL DOWN 

5 MINS EASY ON MACHINE