August 31

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

12 Assisted Cossack Squat

Walking Quad Stretch RDL up and back

Walking Hip CAR up and back

8 each side Lizard to Hamstring Stretch

Block 1

5 Rounds

6 Pause Back Squat      

Hold 3 Sec at Bottom

       Warm up with 10 light regular back squat

  20 Banded Hamstring Curl

20 Hip Thrust

Block 2

4 Rounds

8 DB RDL

10 each side Banded Side Plank Clamshell

20 each side SL ISO Step Down

Block 3

50 Wall Balls

Cool Down

Walk to Stop Sign and back

Roll Out