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

15 each side SL Glute Bridge

5 Reverse Nordic Curl

Block 2

4 Rounds

2 each side 20 sec Bulgarian Hold into 6 Tuck Jump

Travelling Pogos up and back

12 each side Assisted Split Squat Jump

4 Depth Drop to 3 Broad Jumps

Block 3

10 x 15/30 Assault Bike

Cool Down

Walk to Stop Sign and back

Roll Out