March 19

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 Quad Stretch Reach up and back

12 Straddle Rotation

12 Alt Pigeon

 Block 1

4 Rounds

8 Trap Bar Dead Lift

8 each side Banded Quadruped Extension

5 Reverse Nordics

Block 2

10 x 40/20 Reverse Sprint

40 sec SEATED

15-20 Tension

60-90 RPM

20 sec STANDING

Min 10 Tension

Block 3

3 Rounds

6 each side Anterior/Posterior Step Down

6 each side KB Hip Flexor Lift

6 each side End Rage Abductor Lift Off

Cool Down

Bike 3 Min

Roll Out