| Aerobic Conditioning (45:00) | |
| 1500 M Row | |
| 30 Up Downs | |
| 30 V-Up | |
| 60/48 Cal Bike | |
| 30 Up Downs | |
| 30 V-Up | |
| 1200 M Run | |
| 30 Up Downs | |
| 30 V-Up | |
| **Find a steady, conversational pace and hold it throughout the duration of the workout |
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