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 DB Split Squat

4 each side SL Box Jump

Block 2

3 Rounds

4 each side SL Lateral Hurdle Hop 

There and back is 1

6 each side DB Lateral Lunge Clean

6 each side Lunge Deceleration

Block 3

10 x 10/20 Assault Bike Sprint

Cool Down

Bike 3 Min

Roll Out