October 23

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swing side to side

12 Leg Swings front to back

10 Pole Squat

Walking Quad Stretch RDL up and back

Walking Lunge with Thoracic Rotation up and back

Dowel Stretch

Block 1

4 Rounds

8 Box Squat

                  Warm up with 10 light reps

8 each side RNT RDL

30 sec each side Wall Figure 4

Block 2

3 Rounds

8 each side Reverse Lunge Rotation

20 Alt Eccentric Box Squat

15 each side SL Calf Raise

Block 3

3 Rounds

40 sec Assault Bike Sprint

15 each side SL Glute Bridge

30 sec each side SL Glute Bridge Hold

Cool Down

Bike 3 Min

Roll Out