STRETCHING/ WARM UP

• 2X30s SPLIT STANCE FORWARD FOLD/SIDE + 30s SAMSON STRETCH/SIDE

• 2 RDS - 100M SHUTTLE RUN + 5/4 CAL ROW

AEROBIC CONDITIONING

3 MINS ON, 1 MIN OFF FOR 16 MINS

• 300M SPRINT

• MAX CAL ROW

COOL DOWN MOBILITY

• A) 3X2 MIN FROG STRETCH

• B) 3X2 MIN FORWARD FOLD