July 30

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

12 Assisted Cossack Squat

6 each side Wall Hip CAR

Walking Lunge with Thoracic Rotation up and back

8 each side Lizard Hamstring Stretch

Block 1

4 Rounds

8 each side Bulgarian Split Squat with Rotation

8 DB RDL

5 Reverse Nordic Curl

Block 2

3 Rounds

8 each side FFE OH Split Squat

15 each side SL Glute Bridge

8 each side SL Step Up

Block 3

3 x Run to Stop Sign/Walk Back

Cool Down

Walk to Stop Sign and back

Roll Out