July 13

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

Walking Lunge Thoracic Rotation up and back

Walking Quad Stretch RDL up and back

8 each side Lizard to Hamstring Stretch

Block 1

4 Rounds

8 each side Skater Squat

8 each side Goblet Reverse Lunge Knee Drive

20 Hip Thrust

12 KB Swings

Block 2

4 Rounds

12 Banded Vertical Jump

6 DB Jump Squat

4 x each side SL Hurdle Hop

Block 3

5 x 5-10-5 Sprints

Cool Down

Walk to Stop Sign and back

Roll Out