Summer Shred #17/JRto30

Lower Body – Time Challenge

1. KB Backward Lunge / deadlift (elev) x 20 alt. #30

2. Jump Lunge to One leg jump up x 20

3. sumo squat/heel raise x 20 #50

4. Ice skater / curtsy lunge / heel elevated side lunge x 10 alt.

Cardio – 10/50 x 6 HIIT

1. *pistol L

2. KB swings #40

3. *pistol R

4. KB Swings

5. *Elev sumo squats #50

6. KB Swings

Upper Body & ABS – Time Challenge

1.Roll to Pike Press (exercise ball) x 5

2. Hanging Knee Raises #10 x 10

3. Push Up to DB Row / Twister Push Up x 6 alt #20s

4. Extreme Mountain Climbers (x2/2) / Pull Ups (x2)  x 4 sets

Buy out: 10/50 x 3 plank intervals
time: 19:24
+
JRto30min
10/20x22 = 11min