March 10

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

Walking Lunge with Thoracic Rotation up and back

Walking Hamstring Scoop up and back

12 Alt Pigeon

Block 1

4 Rounds

6 each side Bulgarian Split Squat

8 each side SL TKE RDL

6 each side SL Glute Bridge Abduction

8 each side Soleus Lift

Block 2

4 Rounds

6 each side SL Depth Drop Lateral Bound

6 each side Banded Lateral Decel Skater Jump

Banded Lateral Walk up and back

Block 3

3 Rounds

10 Cal Assault Bike

20 DB Plank Pull Through

20 Bear Plank Reach

Cool Down

Bike 3 Min

Roll Out