December 5

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Deep Squat Hamstring Stretch

Walking Lunge with Thoracic Rotation up and back

Walking Figure 4 up and back

20 90/90 Hip Switch

Block 1

4 Rounds

10 each side FFE Reverse Lunge

10 KB Swing

10 Wall Ball

5 Burpees

Block 2

3 Rounds

40 Sec Standing Bike Sprint

17-20 Tension

70-90 RPM

Walking Lunges up and back

Block 3

2 Rounds

6 Deep Squat Plate Raise

12 Assisted Squat Hip IR

10 Prone Swimmer

12 Mini Band Bridge March

6 each side KB Arm Bar

6 each side Banded ER

Cool Down

Bike 3 Min

Roll Out