| Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in | |
| 7:00 Row for Calories at a sustainable Pace | |
| 20 Box Step Ups (10 each) (RX: Knee Height) | |
| Run 1000 M | |
| —-REST UNTIL 20:00 MARK—- | |
| Then… at the 20:00 Mark | |
| 7:00 Bike for Calories at a sustainable Pace | |
| 20 Box Step Ups (10 each) (RX: Knee Height) | |
| Run 1000 M | |
| **SCORE= Total Time + Total Cals Combined on Bike & Row | |
| Coach Led Mobility: | |
| 1:00 T-Spine Foam Roll | |
| 1:00 Doorframe Stretch (each athlete in a squat rack) | |
| 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 WORK: | |
| 20:00 Foam Roll and Mobility |
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