STRETCHING/ WARM UP

• 2X30s STRADDLE STRETCH + 20 ALT. WINDMILLS + 7 DOWN DOG WALKS W/ SHOULDER TAPS EACH REP

• 300/250M ROW + 10 KB SWINGS + 150M RUN + 4 ALT. DB DEVIL PRESS

CONDITIONING

FOR TIME

• 1000/800M ROW

• 60 KB SWINGS 53/35 LBS

• 600M RUN

• 30 ALT. DB DEVIL PRESS 50/35 LBS

CORE WORK

• 4X10 CANDLESTICK LEG RAISES (REST 2 MINS)