AM
1. Warm-up: 1 mile Bike Ride
2. Flexibility exercises
3. Standing, Seated, Rotation Med-Ball Truck Work
4. 2 x 600 Speed 60 sec. 400/ rest 15 minutes
5. 3 x 300 Speed 50 sec./rest 1 minute
6. 3 x 300 Speed 40 sec./rest 5 minutes
7. Cool down: 2000m Row
8. Stretch

PM
Massage!