WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats -Parallel 5 Drop squats- full depth 5 Jumping squats 10 SLSU 10 PVC Pass Throughs SKILL: 9:00 :30/1:00 :30 Hard on the Bike for Calories 1:00 walking