STRETCHING/WARM UP

• 3X30s PIGEON STRETCH/SIDE + 20s HOLLOW BODY HOLD

STRENGTH

• 5X10 BACK SQ (BUILD UP, REST 2 MINS)

CONDITIONING

FOR TIME

• 800M RUN

  REST 90s

• 600M RUN

  REST 60s

• 400M RUN

  REST 30s

• 200M RUN