October 6

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Deep Squat Hamstring Stretch

Walking Lunge Thoracic Rotation up and back

Walking Hamstring Scoop up and back

4 each side Quadruped Hip CAR

Block 1

4 Rounds

7 each side Bulgarian Split Squat

8 each side SL Hamstring Curl

8 each side SL DB Hip Thrust

Block 2

3 Rounds

8 each side SL Step Up

12 KB Cossack Squat

4 Hamstring Walk Out

Block 3

3 Rounds

45 Sec Standing Bike Sprint

                  15-20 Tension

                  70-90 RPM

20 Death March

Cool Down

Bike 3 Min

Roll Out