October 14

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Pole Squats

Walking Quad Stretch to RDL up and back

Lateral Lunge to Pivot up and back

12 Alt Lunge to Windmill

Block 1

5 Rounds

6 Tempo Goblet Squat

        Tempo 3-0-1

6 each side DB Lateral Lunge

20 Hip Thrust

Block 2

3 Rounds

8 each side DB Split Drop

4 each side ½ Kneeling to Step Up

5 Hurdle to Broad Jump

Block 3

3 Rounds

10 Cal Assault Bike

6 each side TKE RDL

Cool Down

Bike 3 Min

Roll Out