0-10:00
Suitcase Carry x 50m each side
Side Plank x :25 each side
Reverse Plank x :25
Hollow Rocks x 20
10:00-18:00
Row or run at conversation pace
18:00-28:00
Wall Sit x :40
HS Hold x :30
L-Hang x :20
Star Side Plank x :10 each
28:00-36:00
Row or run at conversation pace
36:00-45:00
Foam Roll