WARM UP

6 MIN EASY 

-30s BIKE 

-30s HOLLOW BODY HOLD

-30s AIR SQUAT HOLD 

AEROBIC CONDITIONING 

5 SETS 

-9/6 CAL BIKE 

-200M RUN

-12/9 CAL ROW 

REST 2 MINS 

COOL DOWN 

-5 MINS STRETCHING (SINGLE LEG BOX STRETCH/ PIGEON STRETCH)