WARM UP

6 MINS EASY

-30s BIKE 

-100M RUN (50M DOWN/BACK)  

-6 DOWN DOG WALKS 

AEROBIC CONDITIONING 

16 MIN CLOCK

-20 AIR SQUATS

-3X40M SHUTTLE RUN (20M DOWN/BACK)

-20 BENT KNEE SIT UPS 

REST 30s 

COOL DOWN 

400M WALK