December 12

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

Walking Lunge with Thoracic Rotation up and back

Walking Quad Stretch Reach up and back

8 each side Groin Rock Back

Block 1

4 Rounds

10 Goblet Squat

10 Kang Squat

30 sec Wall Sit

8 Jump Squat

Block 2

50 Wall Balls

Block 3

2 Rounds

6 each side Frog IR

12 Frog Rock Back

6 each side Hip Shift

6 Thoracic Extension over Foam Roller

6 each side Lateral Chain Stretch

30 sec each side Bretzel Stretch

Cool Down

Bike 3 Min

Roll Out