| Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in | |
| 150 Crossover Single Unders | |
| Row 1500/1250 M | |
| 25 Shuttle Runs (50′ down – 50′ back = 2) | |
| 40 Plate Sit Ups (RX: 25/15) | |
| 25 Shuttle Runs (50′ down – 50′ back = 2) | |
| Row 1500/1250 M | |
| 150 Crossover Single Unders |