May 26

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 Thoracic Rotation up and back

Walking Quad Stretch OH Reach up and back

8 each side Figure 4 Rock

Block 1

4 Rounds

Bulgarian Split Squat to ISO to SL Jump

8 reps (2 DB), 10 sec ISO Hold, drop DB and do 8 Jumps - switch sides

16 Elevated Hamstring Switch

Block 2

3 Rounds

8 each side Reverse Lunge Step Up Rotation

8 each side DB Slider Lateral Lunge

10 each side Banded Glute Bridge Pull

Block 3

3 Rounds

30 Sec Assault Bike Sprint

12 each side 3 Way Reach RDL

Cool Down

Walk to Stop Sign and back

Roll Out