July 16

Warm Up

Bike 3 Min

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Pole Squat

12 Assisted Cossack Squat

Walking Lunge Thoracic Rotation up and back

Walking Figure 4 up and back

20 90/90 Hip Switch

Block 1

4 Rounds

6 Trap Bar Deadlift

Warm up with 10 light reps

6 Box Jump

20 Prone Banded Hamstring Curl

8 each side Straight Leg Lift

Block 2

3 Rounds

30 Sec Standing Bike Sprint

17-20 Tension

70-90 RPM

20 Death March

8 each side Med Ball RDL Slam

Banded Lateral Walk up and back

Cool Down

Walk to Stop Sign and back

Roll Out