1. KB weighted wall sit with KB overhead press (x 5) / Weighted Step Up (x 5/5) x 2 #40
2. Leg elevated weighted lunge (x 10/10) #30 / weighted step up (x 5/5) x 2 #40
3. Ballerina Plie Squats ( KB x 10/10)alt. arms /KB Swing (heavy KB x 20) x 2 #40
power band: 10/20--8x
JR
1. Side to side squat
JR
squat abduction
JR
2. Hip Lifts
JR
3. Hip lifted Abductions
JR
4. ClamL
JR
CLam R
JR
5. Inner thigh liftsL
JR
inner thigh R
time: 18m
+ 2 min comp burpee (25rep) = 20min total
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