WARM UP 

3 RDS EASY

-200M RUN 

-6 BURPEE BROAD JUMPS

-12 AIR SQUATS 

AEROBIC CONDITIONING 

18 MIN, 40s ON, 20s OFF 

-D-BALL SLAMS 20/10LBS

-20FT SHUTTLE BEAR CRAWLS (10FT DOWN/BACK)  

-ASSAULT BIKE 

COOL DOWN 

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