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

Afternoon kids – KB Deadlift

8 Jump Squat

10 each side Solues Lift

Block 2

5 Rounds

10 Cal Assault Bike

Banded Lateral Walk up and back

20 Med Ball Skater Jump

12 KB Cossack Shift

Cool Down

Bike 3 Min

Roll Out

Mobility

6 Min Bike Flush

10-12 Tension

90-100 RPM

10 each side Banded Hip Flexor Step Up

10 each side Glute Bridge Abduction

10 each side Elevated A Switch

6 Min Flush

10 Superman

12 Alt Swimmers

10 each side Skater Stride with Counter Rotation

6 Min Flush

30 sec each side Banded Hip Distraction

30 sec each each side Banded Figure 4 Distraction

30 sec each side Banded Shoulder Distraction