Control & Cardio #6/jr20/uMob

 2 min warm up

control & cardio #6

1. Hanging Oblique Pistol Leg Raise x 6

2. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

3. Hollow Horizontal Scissors (x8) / Pistol Squat x 6 alt. legs

4. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

5. Kettlebell Windmill x 4/4 (you can do 5 reps if you're really strong or have a lighter kettlebell)

6. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

7. Side Plank Star (10 sec) / One Legged Push Up x 6 alt. legs

8. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

time: 11:30~ (added reps from 1st adn 2nd to 12min)

+

tabata: 10/20x8

pistol squats alt rounds

+

jr20 10/40

+

uMob (w/ qL sqz mod)