March 5

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Squat Thoracic Rotation

12 Assisted Cossack Squat

Walking Quad Stretch RDL up and back

Walking Lunge OH Reach up and back

Walking Leg Pull up and back

20 90/90 Hip Switch

Block 1

4 Rounds

8 each side BB Split Squat

Warm up with 8 light reps each side

8 each side DB Lateral Lunge Clean

Block 2

3 Rounds

4 Hamstring Walk Out

8 each side Quadruped Banded Hip Extension

Banded Lateral Walk up and back

Block 3

10 x 10/20 Assault Bike Sprint

Cool Down

Bike 3 Min

Roll Out