| Aerobic Conditioning (40:00) | |
| 1600 M Run | |
| 100 Crossover Singles | |
| 50/42 Cal Bike | |
| 800 M Run | |
| 100 Crossover Singles | |
| 50/42 Cal Bike | |
| 600 M Run | |
| Coach Led Mobility: | |
| 1:00 T-Spine Foam Roll | |
| 1:00 Doorframe Stretch | |
| 1:00 Couch Stretch (2:00 Total) | |
| 1:00 ea leg — Pigeon Stretch (2:00 total) | |
| 1:00 Squat Bottom Hold w/ Rig Assistance | |
| 1:00 Pike Stretch | |
| 1:00 Pancake Stretch | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Banded Mobility and Soft Tissue Work 20:00 |