WARM UP

8 MINS EASY

-100M SHUTTLE RUN (50M DOWN/BACK)

-5 DOWN DOG WALKS

-20 GLUTE BRIDGES

AEROBIC CONDITIONING

6 SETS

-15/12 CAL ROW

-20 D-BALL SLAMS

-15/12 CAL ROW

REST 1 MIN

COOL DOWN

5 MINS EASY ON MACHINE