STRETCHING/ WARM UP

• 2X30s COUCH STRETCH/SIDE + 8 QUADRUPED HIP CIRCLES/SIDE (4F/4B) + 30s SEATED FORWARD FOLD

STRENGTH

• 5X16 DB WEIGHTED ALT. CURTSEY LUNGES (REST 2 MINS)

CONDITIONING

13 MIN CLOCK

• 60/42 CAL ASSAULT BIKE

  THEN AMRAP

• 10 SUMO DLHP 95/65 LBS

• 8 FRONT SQUATS 95/65 LBS

• 6 LATERAL BURPEES OVER BAR