October 9

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 Hip CAR up and back

Walking Figure 4 up and back

12 Down Dog Toe Touch

20 90/90 Hip Switch Reach

Block 1

5 Rounds

8 Trap Bar Deadlift

5 Box Squat Jumps

10 each side Soleus Lift

Block 2

5 Rounds

30 Sec Assault Bike

Banded Lateral Walk up and back

8 each side Plate Loaded Lateral Step Down

12 KB Cossack Shift

Cool Down

Bike 3 Min

Roll Out