WARM UP

3 RDS EASY

-1 MIN ROW

-20 ALT. ARM/LEG QUADRUPED HIP EXT.  

-20 WALKING LUNGES 

AEROBIC CONDITIONING 

4 SETS

-600M RUN SPRINT

REST 60s 

-400M ROW SPRINT 

REST 120s 

COOL DOWN 

5-8 MIN STRETCHING (SAMSON/ PIGEON STRETCH)