STRETCHING/ WARM UP

• 2X30s STRADDLE STRETCH + 12 BAND PULL APARTS + 10 HOLLOW BODY ROCKS

STRENGTH ACCESSORY

• A) 4X12 BARBELL UPRIGHT ROW (REST 1 MIN)

• B) 4X12 GOBLET HOLD BENCH GOOD MORNINGS (REST 1 MIN)

AEROBIC CONDITIONING

90s ON, 30s OFF FOR 16 MINS

• BIKE ERG FOR CALS

• ROW FOR CALS