February 24

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 OH Reach

12 Assisted Cossack Squat

Walking Lunge with Thoracic Rotation up and back

Walking Hip CAR up and back

8 each side Lizard Hamstring Stretch

Block 1

4 Rounds

8 each side BB Reverse Lunge Knee Drive

Afternoon  - DB Reverse Lunge Knee Drive

20 Banded Hamstring Curl

12 Alt Hip IR

Block 2

4 Rounds

8 each side RFE Drop Jump

20 Squat Switch

6 each side Banded Copenhagen March

Block 3

6 x 40/20 Reverse Climb Bike Sprint

40 sec SEATED

17-20 Tension

60-90 RPM

20 sec STANDING

15 Tension

70-90 RPM

Cool Down

Bike 3 Min

Roll Out