November 7

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

Walking Hamstring Scoop up and back

Walking Hip CAR up and back

20 90/90 Hip Switch Reach

Block 1

14 Min AMRAP

10 Plate G2OH

20 OH Reverse Lunge

10 Over Plate Burpee

20 Russian Twist

Block 2

2 Rounds

6 each side Prone Hip ER

6 each side Prone Hip IR

6 each side Knee Over Toe Lunge

6 Loaded OH Lat Mobilization

6 Prayer Stretch

12 Supine 90/90

Cool Down

Bike 3 Min

Roll Out