Summer Shred #22

Part 1: 3rft

1.  knee raises #12 x 10
2. Mountain sliders (x3) to one leg pike slide x 8

Part 2 - hiit 10/30 x 6 (4 minutes)
1. DBU’s - 40/33
2. Jump Lunge #12wV - 22/19
3. Deadlift jump into Goblet squat #40 - 8/8

 Part 3: 2rft:
1. Hollow Scissors x 1min / Bird dog #5s x 20 reps

Part 4: Ladder:
Pendulum to Swing #40/ plank horizontal jump tuck/pu/vert jump tuck
5/5  10/5  15/5  20/5

total workout time: 19:55