November 21

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Deep Squat Hamstring Stretch

Lateral Lunge Pivot up and back

Walking Quad Stretch OH Reach up and back

8 each side Lizard Hamstring Stretch

Block 1

5 Rounds

8 KB Deadlift

8 KB Swing

8 Banded Squat Step Out

8 Wall Balls

Block 2

6 x 15/30 Assault Bike Sprint

Block 3

2 Rounds

6 each side Stability Pad Reach

6 each side Glute Mobilization

6 each side Lateral Chain Stretch

12 Mini Band Psoas March

6 each side Lateral Bridge Hip Drop

6 each side Child Pose Thoracic Rotation

Cool Down

Bike 3 Min

Roll Out