summer shred #36

Buy in: 25 Burpees
Part 1
2 min High Knees +
4 min Tabata: 20/10 sec intervals with Power Band x 8:
1. DB Jump Squats #10s//2. Power Jack Push Up / Side Plank Leg Lift
Part 2 – KB, DB
1. Pistol Squat / Candle Stick / Pistol / Deadlift (dumbbell) x 8 alt.legs #10
2. One Arm KB Swing / Snatch / Squat x 5/5 x2 sets #26
3. KB Push Up / Overhead Press / Squat Twist Knee Up x 8 #26
_____
2 rounds
Part 3
Chin Up /Pull Up/ Hanging Leg Raise + One Legged Mountain Climber (8 – 9 – 10 – 11 – 12)
***1 pullup/4 pistols (1 leg only)/4 1 leg mtn sliders each leg (4-5-6-7)
+ Buy out: 2 min Plank Hold
time: 25:34
+
JR to 30min
5/30x9 = 5min