WARM UP

3 RDS EASY

-15 BENT KNEE SIT UPS 

-200M RUN 

AEROBIC CONDITIONING 

20 MIN CLOCK 

-10 D-BALL SLAMS  20/10LBS

-20 RUSSIAN SEATED TWIST  20/10LBS

-200M RUN 

REST 30s 

COOL DOWN 

5 MINS EASY ON MACHINE