June 23

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Deep Squat Hamstring Stretch

12 Assisted Cossack Squat

Walking Knee Hug up and back

Walking Figure 4 up and back

20 90/90 Hip Switch Reach

Block 1

4 Rounds

8 Goblet Squat

20 sec Floating Heel Goblet Squat ISO

6 Jump Squat

20 Hip Thrust

Block 2

4 Rounds

8 each side Med Ball RDL Slam

6 Depth Drop Box Jump

10 Banded Broad Jump

20 each side SL Lateral Hurdle Hop

Block 3

3 Rounds

10 Cal Assault Bike

15 Wall Sit Solues Lift

40m Walking Lunges up and back

Cool Down

Walk to Stop Sign and back

Roll Out