Workout Day 20

1 Mile run
Ladder/hurdle work (5 single, 5 double runs)

Lower Body:
1 Minute power plate
10 R/L Monster walks
10 Back squats (135 lbs)

10 Double leg keiser squat (350-400 resistance)

10 R/L Side lunge/reverse lunge with kettle bell

10 Single leg dumbbell RDL
10 Single leg hip bridge
10 Single leg calf raises

40 Total one handed carpet slider reaches
20 Medicine ball side toss
50 Hip thrusts
20 Medicine ball toss with back to wall with twist

Total: 2 hours


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