LAM20/step20

 2 min warm up

ladder FT:

BB glute press #85: 10--12--14--12--10

split squat kb #30: 8/8--9/9--10/10--9/9--8/8

time: 7:27

12:33+ AMRAP:

assist'd pistols #10 x 4/4

ball oblique roll in abs x 10 alt

jefferson curl #12 x 10 slow (hold 10 sec on last rep)

L-sit (knee mod) hold 20s

#r = 3

+

step intervals 15/45x20

Step run

10 hi knees, ½ burpee

plank box hop over k2e

dynamic step squats (touch down)

snowboarder burpee alt

jog up step/kick/lunge back L

jog up step/kick/lunge back R

single leg hop ups L/R

step mtn climbers

toe taps