September 25

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 OH Reach

Walking Hamstring Scoop up and back

Walking Quad Stretch RDL up and back

20 90/90 Hip Switch

Block 1

12 Min AMRAP

10 Goblet Squat

20 Reverse Lunge

10 KB Deadlift

5 Jump Squat

Block 2

2 Rounds

6 each side Lateral Chain Stretch

6 Doorway Rhomboid Stretch

6 each side Groin Tspine Rotation

6 Foam Roller Angels

6 each side Straight Leg Lift

12 Lumbar Rock

Cool Down

Bike 3 Min

Roll Out

Kevin

30 sec Spanish Squat Hold

15 each side TKE

12 Glute Bridge - Hold at top for 3

15 each side Banded Clamshell

15 Calf Raise