December 15

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Pole Squats

Walking Knee Hugs up and back

Walking Quad Stretch to RDL up and back

Walking Figure 4 Stretch up and back

Block 1

4 Rounds

8 Heel Elevated Goblet Squat

7 each side SL KB RDL

15 each side SL Swiss Ball Hamstring Curl

Block 2

4 Rounds

6 each side Offset Forward/Reverse Lunge

                  Forward/Back = 1 Rep

8 Elevated Sumo Squat

Walking Lunges up and back

Block 3

3 Rounds

30 sec Assault Bike Sprint

15 KB Swings

8 Sprawls

Cool Down

Bike 3 Min

Roll Out