STRETCHING/ WARM UP

• 2X30s SEATED SUPINE TWIST/SIDE + 10 PRONE BLACKBURNS + 30s THREAD THE NEEDLE/SIDE

ACCESSORY WORK

• A) 4X10 BARBELL UPRIGHT ROW (REST 1 MIN)

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

AEROBIC CONDITIONING

6 SETS FOR TIME

• 200M SPRINT

• 15/11 CAL ROW SPRINT

  REST 40s