October 28

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 Quad Stretch RDL up and back

Walking Lunge Thoracic Rotation up and back

20 90/90 Hip Switch

Dowel Stretch

Block 1

5 Rounds

8 Front Squat

12 Mini Band Leg Extension

5 Reverse Nordic Curl

Block 2

4 Rounds

10 Band Resisted Jump

8 each side DB Clean to Box

8 each side Split Stance Sprint Box Jump

10 each side Side Plank Abduction 

Block 3

6 x 20/40 Seated Bike Sprint

                  14-20 Tension

                  80-100 RPM

Cool Down

Bike 3 Min

Roll Out