December 9

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

8 Deep Squat Hamstring Stretch

Lateral Lunge Pivot up and back

Walking Figure 4 Stretch up and back

6 each side Wall Hip CAR

Block 1

4 Rounds

7 each side Landmine Split Squat

7 each side B Stance Squat

7 each side Psoas Lift Off

Block 2

3 Rounds

12 Landmine Lateral Shift

12 DB Step Up Jump

6 Depth Drop Broad Jump

Banded Lateral Walk up and back

Block 3

7 x 40/20 Standing Bike Sprint

                  17-20 Tension

                  70-90 RPM

Cool Down

Bike 3 Min

Roll Out