June 16

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

8 each side Quadruped Hip CAR

Walking Hamstring Scoop up and back

8 each side Lizard Hamstring Stretch

Block 1

4 Rounds

8 Landmine Squat

8 each side Slider Reverse Lunge

8 each side SL Banded RDL

Block 2

4 Rounds

10 KB Sumo Squat

15 each side SL Hip Thrust

Sled Push up and back

Block 3

3 Rounds

30 Sec Standing Bike Sprint

17-20 Tension

70-90 RPM

Banded Lateral Walk up and back

20 Lateral Bench Switch

Cool Down

Walk to Stop Sign and back

Roll Out