control & cardio 9/jr20/walk2

 walk 2 mi

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2 min warm up

CC#9

2rft: (cardio 1st: 10 reps/2nd: 6 reps)

1. Windshield Wiper (x2) / Pistol Squat (x2) x 5
2. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10
3. Pigeon Slide x 5 / 5
4. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10
5. Reverse Plank Slides x 10
6. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10
7. Weighted Archer Squat Slide x 5/5 #10dB
8. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10

time: 18:24

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JR20: 10/60x18