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

Banded Lateral Walk up and back

Block 2

4 Rounds

10 each side Banded Skater Hop

20 each side SL Lateral Hurdle Hop

8 each side 1/2 Kneel to Step Up

4 each side SL Hurdle Hop Sprint

Cool Down

Walk to Stop Sign and back

Roll Out