January 16

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

Walking Hamstring Scoop up and back

Walking Figure 4 up and back

8 each side Lizard Hamstring Stretch

Block 1

4 Rounds

10 KB Deadlift

10 KB Swing

10 Sprawls

20 Mountain Climbers

10 Push Up

Block 2

2 Rounds

6 each side Adductor Lift Off

6 Heel Raise with Ball Squeeze

6 each side Wall Calf Stretch

6 each side Soldier Press with ER

6 each side Shoulder IR

6 Thoracic Extension over Foam Roller

6 each side Figure 4 Contour

Cool Down

Bike 3 Min

Roll Out