Lifted Butt #8/JRto30 AND 3mi

3 mile walk to warm up!

Buy in: Squat down / deadlift up x 30 reps

Workout Breakdown 

One leg bridge Ladder:

10/10 -15/15 – 20/20 (w/ band & elevated)

1. Surrender to Side Kick (x2) to Side Lunge Jump Up (x2) Ladder #10:

10/10 – 8/8 – 6/6

2. Figure 8 Squat Jumps #30 x10

One Arm KB Swing Ladder #30:

20 – 30 – 40

time: 21:04

+

JRto30 = 9min

10/30x14