WARM UP

• 3X8 DOWN DOG WALKS + 50FT DUCK WALK

CONDITIONING

FOR TIME

• 1000M/800M ROW

• 800M RUN

• 60 KB SWINGS 53/35 LBS

• 40 KB GOBLET SQ 53/35 LBS

• 20/16 CAL BIKE

MOBILITY/ STRETCHING

• A) 3X30s COUCH STRETCH/SIDE

• B) 3X30s PIGEON STRETCH/SIDE