STRETCHING/ WARM UP

• 2X30s SEAL POSE + 10 HOLLOW BODY ROCKS + 30s FULL SIDE STRETCH/SIDE

CORE WORK

• A) 4X30 WEIGHTED RUSSIAN SEATED TWIST (REST 1 MIN)

• B) 4X10 CANDLESTICK LEG RAISES (REST 1 MIN)

CONDITIONING

9 MIN CLOCK (2-4-6-8-10-12…ETC..REPS)

• DUAL DB DEVIL PRESS 35/25 LBS

• DUAL DB BOX STEP UPS 20” (35/25 LBS)