BUTTS & GUTS 11.18.18

4 Rounds
Not For Time

15 Banded Side Steps Right
15 Banded Side Steps Left
10 Single Leg Deadlift into 3 Second High Knee Hold Right
10 Single Leg Deadlift into 3 Second High Knee Hold Left
30 Russian Twists
1 Min L Sit (accumulate)

Banded side steps can be done with either a band around the knees or a gymnastics band at the feet.  (See video on IG and FB).  Get a slight bend in the knees, keep the heels down,  and take big steps.

On the single leg deadlift make sure you are holding the kb or db in the opposite hand of the foot that is down.  Complete a regular single leg deadlift and then bring the knee up and kb or db up to the shoulder - hold for 3 seconds - then repeat.  Try not to put the foot down between reps.

Squeeze the belly and butt in that hold position.

On the Russian twists, use a weight that you can get through the whole thing in 1-2 sets.  Keep the shoulders and feet off of the ground.  Each rep is touching the dumbbell or plate on both sides.

For the L-sits, choose a method that you can hold for at least 20 seconds each time.  Accumulate 1 min each time.