April 28

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

Block 2

4 Rounds

Sled Push up and back

Banded Lateral Walk up and back

20 DB Glute Bridge

Block 3

3 Rounds

30 Sec Standing Bike Sprint

15-20 Tension

70-90 RPM

6 each side SL Plate RDL Reach

Cool Down

Bike 3 Min

Roll Out