WARM UP

3 RDS EASY

-200M RUN

-10 PVC GOOD MORNINGS

-10 SQUAT JUMPS 

AEROBIC CONDITIONING 

8 SETS

-100M ROW EASY 

-300M/250M ROW SPRINT 

-REST 2 MINS 

COOL DOWN 

5-8 MINS FOAM ROLLING (GLUTES AND HAMSTRINGS)