STRETCHING/ WARM UP

• 2X30s WALL CALF STRETCH/SIDE + 7 DOWN DOG TO COBRA + 30s ADDUCTOR STRETCH/SIDE

• 5 MIN DOUBLE UNDER PRACTICE

CONDITIONING

EVERY 3 MINS FOR 15 MINS

• 200M RUN

• 10/7 CAL BIKE ERG

• MAX TOES TO BAR

CORE WORK

• 5X1 MIN PLANK (WEIGHTED OPTIONAL, REST 2 MINS)