STRETCHING

• 3X30s HAMSTRING ROCK BACKS + SINGLE LEG STANDING CALF RAISE/SIDE

AEROBIC CONDITIONING

• 400M WARM UP JOG

  6 SETS (REST 90s BTW SETS)

• A) 12/9 CAL BIKE ERG SPRINT + 300M SPRINT

• B) 15/12 CAL ROW SPRINT + 300M SPRINT

  CORE WORK

• 5X10 STRICT KNEES TO ELBOWS (REST 2 MINS)