November 4

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

12 Assisted Cossack

10 Deep Squat OH Reach

Walking Quad Stretch RDL up and back

Walking Figure 4 up and back

Block 1

5 Rounds

6 Heel Elevated Goblet Squat

6 each side SL KB RDL

10 each side Banded Fire Hydrant

Block 2

4 Rounds

8 Cal Assault Bike

6 Seated Hurdle Jump

6 each side Slider Lunge

10 each side Mini Band Skater Stride

Cool Down

Bike 3 Min

Roll Out