August 17

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Pole Squat

Walking Lunge Thoracic Rotation up and back

Walking Hamstring Scoop up and back

8 each side Lizard to Hamstring Stretch

Block 1

4 Rounds

6-6-6 Bulgarian Drop Set

6 2 DB, 6 1 DB, 6 No DB

4 each side Quadruped Hip CAR

Block 2

3 Rounds

10 Sumo Squat

20 Jump Split Squats

Sled Push up and back

Block 3

8 x 30/30 Standing Bike Sprints

17-20 Tension

70-90 RPM

Cool Down

Walk to stop sign and back

Roll Out