January 5

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

8 each side Supine Hip CAR

8 each side Lizard to Hamstring Stretch

Dowel Stretch

Block 1

5 Rounds

Goblet Squat

Warm Up with 10 light Reps

8-6-4-2-2

6 each side Slider Lateral Lunge

Block 2

3 Rounds

8 KB Deadlift

6 each side Reverse Lunge Step Up

15 each side SL Glute Bridge

Block 3

3 Rounds

40 Sec Assult Bike

DB Walking Lunges Knee Drive one length of gym

Cool Down

Bike 3 Min

Roll Out