WARM UP

6 MINS

-6 DB WINDMILL/SIDE 15/10   LBS

-8 SIDE PLANK ROTATION/SIDE

-10 QUADRUPED ALT. ARM/LEG HIP EXT.  

AEROBIC CONDITIONING 

4 SETS

-12/9 CAL BIKE 

-200M RUN 

-20 D-BALL SLAMS 20/10LBS

-200M RUN 

REST 2 MINS 

COOL DOWN 

-400M WALK