January 22

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

Lateral Lunge Pivot up and back

Walking Quad Stretch OH Reach up and back

8 each side Figure 4 Rocks 

8 each side Lizard Hamstring Stretch

Block 1

30 Cal Assault Bike

Update times on board

Block 2

3 Rounds

8 each side Lateral Lunge Clean

15 Wall Squat Soleus Lift

8 each side Side Plank Clamshell

Block 3

3 Rounds

20 each side Band Resisted Knee Drive

20 DB Pogo

8 each side 1/2 Kneeling to SL Jump

Cool Down

Bike 3 Min

Roll Out

Mobility

6 Min Bike Flush

10-12 Tension

90-100 RPM

10 each side Banded Hip Flexor Step Up

10 each side Glute Bridge Abduction

10 each side Elevated A Switch

6 Min Flush

10 Superman

12 Alt Swimmers

10 each side Skater Stride with Counter Rotation

6 Min Flush

30 sec each side Banded Hip Distraction

30 sec each each side Banded Figure 4 Distraction

30 sec each side Banded Shoulder Distraction