Full dynamic warmup
3x4x30m (1 min cycle/4 min rest)
(On grass)
A1. Reverse Lunge + 18" Step-Up - 3x(15/side)
B1. Clap Pushups - 4x6
B2. Inverted Row - 10, 9, 7, 7 @ BW
C1. DB Front Raise - 2x3x10 @ 20
C2. Incline Reverse DB Fly - 3x10 @ 2x8
D. Band Walks - 2x2x30m
Bike
30 min @ 120-130 BPM
280 Cal
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