STRETCHING/ WARM UP

• 2X30s THREAD THE NEEDLE/SIDE + 12 WEIGHTED FIGURE 8’s + 30s PUPPY DOG STRETCH

ACCESSORY WORK

• A) 4X20 ALT. KB KING KONG ROWS (REST 1 MIN)

• B) 4X8 DB LATERAL RAISES + 8 DB UPRIGHT ROWS + 8 DB FRONT RAISES (REST 1 MIN)

AEROBIC CONDITIONING

3 SETS EACH ALT. BTW A & B FOR TIME (REST 90s BTW)

• A) 3X40/30 CAL ROW SPRINT

• B) 3X30/21 CAL ASSAULT BIKE SPRINT