April 4

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 OH Stretch

8 each side Lizard to Hamstring Stretch

20 90/90 Hip Switch

Block 1

FOR TIME

500m Assault Bike

10 Burpee

20 KB Swing

30 Ab Mat Sit Up

40 Wall Ball

30 Ab Mat Sit Up

20 KB Swing

10 Burpee

500m Assault Bike

Block 2

2 Rounds

12 Supine Leg Swing

6 each side Glute Mobilization

6 each side Heel Clicks

6 each side Prone Hip CAR

30 sec each side Bretzel Stretch

Cool Down

Bike 3 Min

Roll Out