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

10 Wall Extension

8 each side Figure 4 Rocks 

8 each side Lizard Hamstring Stretch

Block 1

4 Rounds

10 Front Squat

8 each side Lateral Lunge Clean

15 Wall Squat Soleus Lift

10 each side Side Plank Clamshell

Block 2

3 Rounds

8 each side Plate Loaded Curtsy Step Down

10 each side Floating Heel Reverse Lunge Knee Drive

5 Reverse Nordic Curl

Reverse Sled Drag up and back

Cool Down

Bike 3 Min

Roll Out