STRETCHING

• 3X30s SINGLE LEG FORWARD FOLD/SIDE + 30s THREAD THE NEEDLE/SIDE

ACCESSORY WORK

• A) 4X10 SINGLE ARM HALF KNEELING ARNOLD PRESS/SIDE (REST 1 MIN)

• B) 4X10 PRONED BANDED HAMSTRING CURL/SIDE (REST 1 MIN)

AEROBIC CONDITIONING

45s ON, 75s OFF FOR 18 MINS (3 SETS OF EACH)

• A) BIKE ERG FOR CALS

• B) ROW FOR CALS

• C) ASSAULT BIKE FOR CALS