STRETCHING/ WARM UP

• 2X30s TWISTED CROSS/SIDE + 30s T-HIP OPENER/SIDE

• 2 RDS - 100M SHUTTLE RUN + 2 DB BURPEE BOX STEP OVERS

CONDITIONING

11 MIN CLOCK

• RUN

  100M-200M-300M-400M…ETC.. DISTANCE

• BURPEE BOX STEP OVERS 20”/16” (20/15 LBS)

  6-8-10-12…ETC… REPS

ROMWOD

• STRETCHING & YOGA