STRETCHING/ WARM UP

• 2X30s SEAL POSE + 12 ALT. 90/90 + 30s SAMSON STRETCH

CORE WORK

• A) 4X20 ALT. SINGLE LEG HURDLES (REST 1 MIN)

• B) 4X10 DB WEIGHTED SIDE PLANKS/SIDE (REST 1 MIN)

CONDITIONING

2:00 ON, 0:30 OFF FOR 15 MINS

• A) 200M RUN + MAX DB BOX STEP OVERS 20”/16” (35/25 LBS)

• B) 12/9 CAL BIKE ERG + MAX DUAL DB DEVIL PRESS 35/25 LBS