LB#6/jr20/wd2/HB 16mob

2 min warm up

25kb swings #50

1. One Leg Deadlift to heel lifted squat x10 /10 #15s
2. KB Suitcase squat x10 right side #40
3. One arm KB swing alt. x 30 #40
4. KB Suitcase squat x10 left side #40

25kb swings #50 

Mat work:
Leg extension to heel raise x 30/30
Hip raises (short) x 30 elev #15s
One Leg hip raise x 10/10 elev #15s
Clam (open and extend) x 20/20 #15

25kb swings #50 

5. Backward Lunge to heel lifted squat x 10/10 #15s
6. KB Suitcase squat x10 right side #40
7. One arm KB swing alt. x 30 #40
8. KB Suitcase squat x10 left side #40

25kb swings #50 

Buy out: Side to side air squats x 50

time: 19:50

+ 4:30 core amrap:

side plank knee tuck #2.5s x8/8

1 leg ball mtn climber #2.5s x 8/8

dip station sngl leg lifts #2.5s x 12

r = 2.66

+

JR20: 10/30

+

HB lvl3 16mob
+

WD2