STRETCHING/ WARM UP

• 2X30s WALL CALF STRETCH/SIDE + 12 ALT. SUMO SQUAT THROACIC TWIST

• 2 RDS - 5 D-BALL SLAMS + 3 BOX JUMP OVERS + 100M SHUTTLE RUN + 5/4 CAL BIKE ERG

AEROBIC CONDITIONING

90s ON, 30s OFF 12 MINS

• 20 D-BALL SLAMS 20/10 LBS + MAX BOX JUMP OVERS 24”/20”

• 150M RUN + MAX CAL BIKE ERG

ROMWOD

• STRETCHING & YOGA