STRETCHING/ WARM UP

• 2X7 KNIGHT TO HAMSTRING STRETCH/SIDE + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST

• 1 RD - 5/4 CAL ROW + 10 D-BALL SLAMS + 10/8 CAL BIKE ERG + 10 LUNGES

MOVE & SWEAT

70s ON, 20s OFF FOR 18 MINS

• ROW (PUSHING PACE)

• D-BALL SLAMS 20/10 LBS

• BIKE ERG (PUSHING PACE)

• DB WEIGHTED LUNGES 20/15 LBS

PLIABILITY

• STRETCHING & YOGA