WARM UP

6 MINS EASY

-30s ROW

-10 DOWN DOG WALK

AEROBIC CONDITIONING

4 SETS

-400M RUN

-400M/300M ROW

-20 BOX STEP UPS 20”/18” (WEIGHTED OPTIONAL)

REST 90s

COOL DOWN

5-8 MIN STRETCHING (COUCH/ PIGEON)