February 10

Warm Up

Bike 3 Min 80-80 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Deep Squat Hamstring Stretch

Walking Quad Stretch RDL up and back

Walking Hip Opener up and back

Walking Figure 4 up and back

8 each side Lizard Hamstring Stretch

Block 1

4 Rounds

8 Box Squat

8 Banded DB RDL

Sled Push up and back

30 sec each side Hip Flexor Plank

Block 2

3 Rounds

4 Low Hurdle High Hurdle

6 Seated Vertical Jump

10 KB Swing

Block 3

8 x 15/30 Standing Bike Sprint

17-20 Tension

70-90 RPM

Cool Down

Bike 3 Min

Roll Out