^^^blue band upgrade/re-write: 40/20x12
***that was muuuuuuuch better. damn, i'm so much better at program design than that chick!
==
8min superset:
split squat #20s x 8/8
smith sumo #100 x 8
plank 30s
#: 4 2/3
smith sumo #100 x 8
plank 30s
#: 4 2/3
==
10/30x24 (16min)
chair squat/heel raise #30
jump lunges
kB single dL #35 (1st rnd R/2nd L etc)
dynamic squats
==
5min burnout:
chair squat sit (6 risers total)/knee lift = 89 reps comleted
10/30x24 (16min)
chair squat/heel raise #30
jump lunges
kB single dL #35 (1st rnd R/2nd L etc)
dynamic squats
==
5min burnout:
chair squat sit (6 risers total)/knee lift = 89 reps comleted
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