October 17

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Deep Squat OH Reach

12 Plank to Runners Lunge

Walking Figure 4 Stretch up and back

Walking Hamstring Scoop up and back

20 90/90 Hip Switch

Block 1

12 Min AMRAP

10 KB Goblet Squat

20 Reverse Lunge

10 KB Deadlift

5 Jump Squat

Block 2

2 Rounds

6 each side Lateral Chain Stretch

6 each Prone I Y T

6 each side Side Lying ER

6 each side ½ Kneeling Adductor Slide

6 each side ½ Kneeling Kick Out

12 Prone Scorpion Kick Over

Cool Down

Bike 3 Min

Roll Out