June 11

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

Walking Quad Stretch RDL up and back

Walking Lunge Thoracic Rotation up and back

20 90/90 Hip Switch

Block 1

4 Rounds

6 Back Squat

*********Warm up with 10 LIGHT REPS*************

7 each side SL Hamstring Curl

30 sec each side Figure 4 Hip Distraction

Block 2

3 Rounds

6 each side Offset Forward/Reverse Lunge

20 Alt Concentric Squat

15 each side SL Hamstring Bridge

Block 3

6 20/40 Assault Bike Sprint

Cool Down

Walk to Stop Sign and back

Roll Out