November 10

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swing front to back

8 Squat Thoracic Rotation and Extension

10 Assisted Cossack Squat

12 Alt Pigeon Stretch

Walking Lunge Thoracic Rotation up and back

20 90/90 Hip Switch

Block 1

4 Rounds

8 each side Bulgarian Split Squat

20 DB Glute Bridge

8 each side TKE RDL

Block 2

4 Rounds

6 Banded Broad Jump

6 Pop Up to Tuck Jump

12 Alt DB Split Jump

Block 3

3 Rounds

8 each side Straight Leg Hurdle

10 each side Side Plank Abductor Lift

Cool Down

Bike 3 Min

Roll Out