October 3

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 Figure 4 up and back

Walking Hamstring Scoop up and back

8 each side Lizard to Hamstring Stretch

Block 1

20 Min EMOM

Add 1 rep every round (2 for the lunges)

10 KB Swing

20 Goblet Reverse Lunge

10 Goblet Squat

10 Wall Balls

1 Min Rest

Block 2

2 Rounds

12 Spiderman with Rotation

12 Supine Leg Swings

12 Rocking Hip IR

12 Prone Alt Swimmers

6 Foam Roller Thoracic Extension

6 Foam Roller Angels

6 Down Dog Up Dog

Cool Down

Bike 3 Min

Roll Out