August 25

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

8 each side Lizard to Hamstring Stretch

10 Wall Extension

Walking Lunge Thoracic Rotation up and back

Walking Quad Stretch Reach up and back

Block 1

3 Rounds

10 Front Squat

Young Bloods - DB Front Squat

16 Alt KB Lateral Lunge 

5 Reverse Nordic Curl

Block 2

3 Rounds

7 each side KB SL Box Squat

6 Depth Drop Broad Jump

20 Split Jump

Block 3

2 Rounds

8 Anterior/Posterior Step Down

8 each side Elevated KB Hip Flexor Lift

10 each side Supine Banded Psoas March

Block 4

3 Rounds

5 x 10/5 Assault Bike

2:00 Rest

Cool Down

Walk to stop sign and back

Roll Out