WARM UP

8 MINS EASY

-100M RUN (50M DOWN/BACK)

-6 DOWN DOG WALKS

-6 SIDE PLANK ROTATION/SIDE

AEROBIC CONDITIONING

20 MIN AMRAP

-10 D-BALL OVER THE SHOULDER 50/20 LBS

-50 FT DB WEIGHT BEAR CRAWL 15/10LBS

-10 KNEES TO ELBOWS

COOL DOWN

5-8 MINS STRETCHING (SEAL/ THREAD THE NEEDLE)