Summer Shred #39

Buy in: 25 Competition Burpees
Part 1 – 8 rounds: High Knees – 30 sec / Mountain Sliders x 20

Part 2:

1. Weighted Air-lunge to Overhead Squat x 8/8 #18
2. Side to Side Dynamic Push Up x 8
3. Squat Pulse (x3) to Goblet Squat x 8 #50
4. Jump Lunge (x2) to Side Kick x 8/8
5. Weighted Standing Heel Lift x 1610 / Squat Heel Lift x 10 #12s

Part 3

Pull Up #15/10/0dB/ Knee Raise – One Arm KB Swing #40/30

Round 1: 1 – 12
Round 2: 2 – 14
Round 3: 3 – 16
Round 4: 4 – 18
____________

Buy out: Plank Hold – 2min
time: 24:30
+
JRto30
5/25x12 (6min)