Workout Day 13

Another long one today…

Conditioning: 
Ladder/hurdle work
10 Resistance sprints
5 Knee floor jump sprints
5 Knee floor jump with broad jump sprints
5 Falling sprints

Lower Body:
1 Minute power plate
10 Single leg hip bridges
10 Carpet sliding side lunges with kettle bell
10 Kettle bell swings
10 Monster walks
5 Tire jumps (up, down, up, down turn and repeat)
10 Single leg calf raises

Upper Body:
10 Single arm land mine press
10 One arm rows
10 Single arm kettle bell swings
10 Dumbbell curl and jerk press
10 Dips

Core:
30 Second straight leg hold
50 Straight leg sit ups
50 Straight leg penguins
50 Hip thrusts

Total: 2 hours

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