STRETCHING/ WARM UP

• 2X30s STRADDLE RAINBOW STRETCH/SIDE + 20 PVC GOOD MORNINGS + 15 BANDED TRICEP EXT.

CORE WORK

• 5X20 STANDING WEIGHTED OBLIQUE CRUNCHES/SIDE (REST 90s)

AEROBIC CONDITIONING

2:30 ON, 0:30 OFF FOR 21 MINS

• 200M SPRINT

• 20 D-BALL SLAMS 20/10 LBS

• MAX CAL BIKE ERG