Workout Day 20

Conditioning:
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

Core:
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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