STRETCHING

• 3X30s SINGLE LEG FORWARD FOLD/SIDE + 30s CALF STRETCH/SIDE

AEROBIC CONDITIONING

4 SETS

• 400M/350M ROW

• 400M SPRINT

  REST 2 MINS

CORE WORK

• A) 4X10 STRICT TOES TO BAR OR KNEES TO ELBOWS (REST 1 MIN)

• B) 4X20 ALT. BIRD DOG W/ PAUSE AT EXT. EACH REP (REST 1 MIN)