Control & Cardio #7/walk3/JR20/Lmob

 walk 3 mi

C&C#7 FT:

#26kB + blue band

1. One Arm Supported Push Up / Plank Row / Side Plank Leg Abductions (x10) x 5 / 5 sets
2. Banded Jump Jack Squat / Heel Lift x 20
3. Curtsy Knee Up / Curtsy Leg Swing x 10 / 10 sets
4. Banded Jump Jack Squat / Heel Lift x 20
5. Weighted Jack Knife / Side-Lying Banded Leg Abduction (x10) x 5 / 5 sets
6. Banded Jump Jack Squat / Heel Lift x 20
7. Banded Weighted Side Lunge Pulse / Leg Raise and Hold x 10 sets alt. legs
8. Banded Jump Jack Squat / Heel Lift x 20
9. Banded Weighted Hollow Straddle Pulse (x10) / Squat x 8 sets
10. Banded Jump Jack Squat / Heel Lift x 20

time: 18:53

+

JR20 10/40

+

Lmob mash up routine from BF:

squat knee press away x 10/10

good mornings x 10/10

squat knee tap down x 10/10

wushu good mornings x 10/10

alt archer squat x 10 total

straddle leg lift overs x 20/20

forward fold pulses (block butt) x 20

pigeon on block pulses x 10/10

pigeon to kick front x 10/10

90/90 leg lifts x 10/10 (hold 10 on last one)