May 15

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Pole Squats

12 Assisted Cossack Squat

12 Plank to Runners Lunge

8 each side Lizard to Hamstring Stretch

Block 1

12 Min AMRAP

30 Sec Assault Bike

10 KB Deadlift

10 KB Thruster

10 KB Swing

Block 2

2 Rounds

6 each side 90/90 Lean

6 each side 90/90 ER

6 each side 90/90 IR

Do all 3 on one side then switch

6 each side Adductor Lift Off

6 each side Side Lying Sweep

12 Wide Straddle Spine Rotation

Cool Down

Walk to Stop Sign and back

Roll Out