WARM UP

6 MINS EASY

-30s ROW

-15 SUPERMAN BACK EXT.

-10 HOLLOW BODY ROCKS

AEROBIC CONDITIONING

20 MIN CLOCK

-20 D-BALL SLAMS 20/10 LBS

-200M RUN

-20 BENT KNEE SIT UPS

REST 1 MIN

COOL DOWN

5-8 MINS STRETCHING (SEAL/ DOWN DOG)