STRETCHING/ WARM UP

• 2X30s FULL SIDE STRETCH/SIDE + 8 DOWN DOG WALKS + 30s SAMSON STRETCH/SIDE

CORE WORK

• A) 4X10 DB WEIGHTED SIDE PLANK CRUNCHES/SIDE (REST 1 MIN)

• B) 4X60s PLANK (WEIGHTED OPTIONAL, REST 1 MIN)

AEROBIC CONDITIONING

5 SETS FOR TIME (REST 90s BTW SETS)

• 30/23 CAL BIKE ERG

• 300M SPRINT