Summer Shred #20

15AMRAP:

1. KB swing / pendulum x 10 #40

2. KB ballerina plie squats #50 x 10

3. Hardcore Egg on the exercise ball x 10

4. Chin up/ pull up / hanging knee raise x 3 sets

5. Weighted Sumo squat / rockstar jump / sumo squat / jump tuck #12 x 10 sets

6. Weighted Reverse Burpees #15s to Plank rows #20s x 10 sets

#rnds: 2 1/6

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JR 15m (10/40--18x)

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(original workout as follows:)

Part 1 – full body circuit time challenge

1. KB swing / pendulum x 20

2. KB ballerina plie squats x 10

3. Hardcore Egg on the exercise ball x 10

4. Chin up/ pull up / hanging knee raise x 3 sets

5. Weighted Sumo squat / rockstar jump / sumo squat / jump tuck x 10 sets

6. Weighted Reverse Burpees to Plank rows x 10 sets

7. Double Unders x 20

Part 2 – Cardio and Abs 

 4 rounds of:

1. Jump Lunge x 20

2. Plank hold – 1 min

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Buy out: Wall Sit – 2 minutes