July 21

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

8 each side Hip CAR

6 Plank Walk Out to Runners Lunge

Walking Quad Stretch RDL up and back

Walking Lateral Lunge Pivot up and back

10 Wall Slide

Block 1

5 Rounds

6 Pause Back Squat - 3 Sec Pause

Warm Up with 10 light regular reps

8 each side RNT RDL

8 each side Hip Airplane

Block 2

3 Rounds

60m Walking Lunges up and back

16 Alt KB Lateral Lunge

15 each side SL Calf Raise

Cool Down

Walk to Stop Sign and back

Roll Out