Not Afraid w/ Lisa-Marie

4 min yoga warm up

10/50 -- 12x:

elevated knee twist planks (alt.) - 17/19/16

2 commando pushups/roll/10 mtn climbers - 4/4/4

1/2 burpee upright row (kb - #26*up nxt time) - 13/14/13

10 low jacks/wide leg burpee - 3/3/3

10/50 -- 6x:

sb alt. elbow touch sit ups (#15) - 12/12

1 knee hug/1 chin lift - 7/8

dip station v-abs = 18/20

total workout time: 18 min

+          JR 20 min (10/30 -- 30x)

+           indoor rock climbing

"Dead-man Walking" - AUG 24

4 min yoga warm up

5 rounds for time:

10 single leg Dead lift (35#)

10 Lateral Burpees

10 Roll-Outs (abs)

10 Overhead Walking Lunges each leg (45#)

time: 19:26

1)           JR 20 min (10/50s -- 20x)

1)           Hike in boulder