WARM UP

6 MINS EASY

-10 BENT KNEE SIT UP

-20 AIR SQUATS 

-30 SINGLE  UNDERS

AEROBIC CONDITIONING 

5 SETS

-20 D-BALL SLAMS 20/10  LBS

-400M/300M ROW 

-8 BURPEES TO 6" TARGET 

REST 60s 

COOL DOWN 

-5-8 MINS STRETCHING (SEAL/ SUPINE TWIST STRETCH/SIDE)