Lifted Butt #16 + body crush #30

2 min warm up

1rft:

Power Band Set:

1. Squat side steps (x2)  with a power band x 10 sets alt. sides

2. Squat side step with a power band and KB x 10 alt. sides #50

3. Standing leg extensions with power band x 10 / 10 x 4

4. Bridge to Abductor Press x 20 + Abductor Press at the top x 20

Kettlebells: 2rft: #50 all

5. Sumo Squat with the Beast x 10 (or 20 with the medium)

6. Side lunge deadlift to single leg heel raise with the Beast x 10/10 (20/20 with medium)

7. Pendulum to Swing 10 reps with Beast (20 with medium KB)

8. Backward lunge pass under (x5) to  One leg deadlift (x5) x 2 sets alt. legs

time: 10:51

+

15amrap

1. TRX Inv (overhand) rows x 10

2. Plank to Pistol Squat x 10 alternating

3. Jump Lunge (x3) Sumo Jump Squat x 10

4. Foot Tap Squats x 20
#rnds: 3.25