July 7

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 Internal Rotation

10 Assisted Cossack Squat

12 Plank to Pigeon

20 90/90 Hip Switch

Block 1

4 Rounds

8 Back Squat

Warm up with 10 light reps

7 each side SL Hamstring Curl

10 each side Quadruped Hydrant

Block 2

4 Rounds

10 Cal Assault Bike

10 each side Goblet B Stance Squat

15 each side SL Glute Bridge

Cool Down

Walk to Stop Sign and back

Roll Out