January 8

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 Hamstring Stretch

Walking Quad Stretch RDL up and back

Walking Hamstring Scoop up and back

Walking Figure 4 up and back

20 90/90 Hip Switch

Block 1

4 Rounds

8 Trap Bar Deadlift

Warm up with 10 light reps

5 Jump Squat

12 Lateral Duck Under

6 each side SL Plate RDL Reach

Block 2

4 Rounds

Bear Crawl KB Drag up and back

12 each side Banded Skater Stride

4 each side Depth Drop Split Stance Land

6 each side Double Switch Split Jump

Block 3

10 x 30/30 Standing Bike Sprint

17-20 Tension

70-90 RPM

Cool Down

Bike 3 Min

Roll Out