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

Sled Push up and back

Block 2

5 Rounds

5-10-5 Sprint

Block 3

3 Rounds

Banded Lateral Walk up and back

20 each side SL Plate Hop

20 Lateral Bench Switch

Cool Down

Walk to Stop Sign and back

Roll Out