STRETCHING/ WARM UP

• 2X30s COUCH STRETCH/SIDE + 12 SQUAT TO STAND STRETCH + 30s BENCH PRAYER STRETCH

STRENGTH

• 5x12 ALT. FRONT RACK LUNGES (CHALLENGING WEIGHT ACROSS/ FROM FLOOR, REST 2 MINS)

CONDITIONING

FOR TIME

• 600M RUN

• 50/35 CAL ASSAULT BIKE

• 40 ALT. DB DEVIL PRESS 50/35 LBS