LIfted Butt #3//10JR & zcut PC1 [free!]

10/30--15x JR

Buy in: 100 KB swings

2rft:

1. Weighted clams x 20 / 20

2. Weighted backward lunge lean forward to chair squat (x3) / Goblet squat (x3) alt. legs x 6 sets #401st//#30 2nd))

3. Weighted in and out clams x 20/20

4. Side lunge deadlift (x5) / kettlebell swing (x5) alt. x 6 sets #40 both

5. Sumo Squat pulses x 50 reps

time: 16:53

+

ZCUT Power Cardio #1 (sub for dogwalk) w/ warm up and cool down
[free on youtube!]