WARM UP

6 MINS EASY

-6 DOWN DOG WALKS

-20 SUPERMAN BACK EXT.

-100M SHUTTLE RUN (50M DOWN/BACK)  

AEROBIC CONDITIONING 

-2 MINS ON, 2 MINS OFF FOR   20 MINS

-16/12 CAL ROW 

-AMRAP CALS ON BIKE 

COOL DOWN 

 5-8 MINS STRETCHING (COUCH/SUPINE TWIST)