August 10

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Pole Squat

10 Deep Squat OH Reach

Walking Quad Stretch RDL up and back

8 each side Figure 4 Rock

8 each side Lizard Hamstring Stretch

Block 1

4 Rounds

6 Box Squat

Warm up with 10 light reps

6 Jump Squat

15 each SL Swissball Hamstring Curl

10 each side Banded Hydrant

Block 2

3 Rounds

60m Walking Lunges up and back

15 each side SL Calf Raise

20 Hip Flexor March

Cool Down

Walk to Stop Sign and back

Roll Out