WARM-UP
4 SETS
30 sec Plank
Neck CARs 3/direction
10 m death march
AEROBIC CONDITIONING
EMOM 20’ (30 sec On 30 sec OFF)
Minute 1 Alterning Cossack Lunges
Minute 2 Down Ups
Minute 3 Run 200m or
Jumping Jacks
Minute 4 Wall Walk
CORE FINISHER
5
SETS
30 Sec Flutter Kicks
30 Sec Superman Hold
Rest as needed