WARM UP

8 MINS EASY

-30s BIKE/ROW 

-20 GLUTE BRIDGES 

-10 D-BALL SLAMS 20/10 LBS

AEROBIC CONDITIONING 

16 MIN CLOCK

-100M SHUTTLE RUN   (50M DOWN/BACK)

-50FT BEAR CRAWL 

-100M SHUTTLE RUN 

REST 30s

COOL DOWN 

-400M WALK