WARM UP

3 RDS EASY

-30 SINGLE JUMPS 

-20 AIR SQUATS 

-10 PUSH UPS 

AEROBIC CONDITIONING 

25 MIN EMOM

MIN 1: MAX METERS ROW 

MIN 2: 30s BICYCLE CRUNCHES 

MIN 3: MAX CALS BIKE 

MIN 4: 30s SUPERMAN BACK EXT.  

MIN 5: REST 

COOL DOWN 

5-8 MINS STRETCHING (SEAL POSE, BENCH STRETCH)