baby burn lower #15

6 min warm up

10/30 -- 30x

BB squat/leglift #50 - 11/10/10/9/8

BB dL #50 - 11/10/9/9/10

f/b dB lunges #15(2)-->12(3) - 6/5/5/5/5

BB hack squat #50 - 10/9/9/10/9

dB side step up L #12s - 7/5/6/6/6

dB side step up R - 5/7/6/7/6

**retiring this 10/30. too slow to get to next exercise in 10s :(

Baby Burn upper #10

5 min warm up

20 min amrap

lat pulldown c2b #116 -10x

BB chest press #45 - 10x

inv row - 10x

dB curl #17.5s - 10x

BB underhand row #45 - 10x

bent kick back #12s - 10x

asst'd chins (alt grip) - 10x

front raise #10s - 10x
# rounds: 3 7/8

Baby burn lower #14

5min amrap

Bosu front squat #20 - 12x

bB rev lunges #40 - 12x 

#rnds:

5min amrap
Elev glute lift L - 12x

Bb wide squat #105 - 12x

5 min amrap

Elev glute lift R - 12x

back squat #40 - 12x

5 min amrap

Split squat L #12s - 12x 

Split squat R - 12x

Baby burn upper #9

5 min warm up

10/20 -- 8x each couplet

1-  concentration curl L #15 - 10/10/10/10

2- "                               " R - 10/10/10/10

--

3- dB upright row #15s - 11/7/7/6

4- bent dB row #15s - 16/15/15/15

--

5- tricep skull crushers #12s - 9/7/7/6

6- blue band Y pulldowns - 9/9/11/9

--

7- blue band chest fly - 12/11/10/10

8- dB 90* dB rows bent  #15s - 10/11/11/11

--

9- seated blue band row & hold 2s - 10/10/10/10

10- OH tricep ext #12s - 9/11/11/11

Baby burn lower #13 & yoga45min

Wed

45min yoga

https://youtu.be/5kecu7-XhnM

That was every bit as boring and as stupid as I thought it would be. Since I'm working through intense abdominal pain right now it was enough.

F+

==============

6 min warm up

20min AMRAP:
static lunge L #15s - 10x (all)
static lunge R
suitcase squat L #15
suitcase squat R

Single leg dL L #15s

Sngl leg dL R

Lateral band walk L blue band

Lateral band walk R

Rnds: 5 3/4

Baby Burn Upper #8

6 min warm up

15/45--21x
1 arm row L #24 - 20/18/18
1 arm row R - 20/19/18
curl to press #15s - 9/9/8
Bent rev fly #12s - 16/16/16
Db chest press #15s - 20/16/15
Inv row trx - 9/9/8

Chair dips - 20/20/20

Baby Burn Lower #12

6 min warm up 

20min AMRAP

DB wide squat #15s - 25x

4 pistol each

20 DB walking lunge #15s - 20x

10 side elbow plank lifts each

DB side lunge L #15 - 15x

4 pistol each

DB side lunge R - 15x

Rnds: 3

Baby Burn Upper #7

5 min warm up

10/30 -- 30x
chest to bar lat pulldowns #106 - 14/11/11/11/11
OH tri ext #20- 18/16/14/16/16
1 arm dB row L #25 - 15/13/13/12/11
ball chest fly #15s - 12/11/11/11/11
1 arm dB row R - 15/14/13/13/11
BB OH press #40- 10/10/9/11/10

Baby Burn Upper #6 & yoga

30 min regular yoga w/ modifications
B+

==============
6 min warm up

5 min amrap:
Asst'd pull-ups - 9x
tri bent kick backs #15s - 9x

#rnds: 4.5
--
5min amrap:

Bent over rope cable pull downs#86- 9x

dB L-Raise #8s - 9X

#: 4.5
--
5 min amrap:

Dbl bent DB row #20s - 9x
BB curl #40 - 9x

#: 5
--
5 min amrap:
plank front raise #6s - 9x
Full push ups -9x

#: 2.5

Baby Burn Lower #11

5 min YouTube warm up

10/20 -- 8x each couplet

1) Elev glute bridge press up - 10/10/9/11
2) plank step in/outs- 8/9/9/9

3) hack squat #62- 10/9/9/9
4) [elbow lean back] leg ext- 9/10/10/11

5) sB step up L #30- 7/7/6/6
6) sB step up R- 7/7/6/6

7) ugi air squats #10- 9/9/8/8
8) elbow plank hold

9) pike leg lift R- 14/12/11/11
10) pike leg lift L- 12/12/11/12

Baby Burn Lower #10

10/20s -- 8x each couplet

1- med ball cleans #10 - 6/6/7/6
2- side plank leg lift L - 7/7/7/7

3- side plank leg lift R - 8/8/8/7
4- ham ball roll ins - 8/9/8/9

5- glute bridge hold leg lift L - 9/10/10/11
6- glute bridge hold leg lift R - 10/10/10/9

7- sB front squats #30 - 6/5/4/5
8- kneeling get ups (alt) #15s - 4/6/4/4

9- upside down single leg press L #30- 9/8/9/8
10- upside down single leg press R - 9/9/8/9

Climbing (R) & Yoga (F)

Thurs:

Indoor climbing-auto belay

8,8,9,9 (layback attempt 3/4),10-(2/3),9

=================

Fri:

Prenatal yoga 30 min
B+

Baby Burn Upper #5 & climbing

Sun:

Indoor climb: 8,9,9,10a,10b,10a,9

==========

5min YouTube warm up

10/30 -- 30x
narrow dB tri press#17.5s- 12/11/10
BB bent row overhand #45- 18/18/16
dB plank bicep curl #17.5s- 12/12/12^
dB seated bent Y raises 8s- 11/10/10
bench dips #12- 12/13/11
inv row #12- 10/11/10
DB jab2/hook2 #8s- 8/7/7
rope hi pull #30- 9/11/11
dB chest press #20s- 12/13/14

Dbl bent row #17.5s- 15/16/16

Baby burn lower #9

6min warm up

15/45--20x

Squat/knee up #55- 13/10/11/10

Red cable kick back (alt. rnds)- 23L/23R/30/20

Step elev ft walk overs- 10/10/9/10

Sb St lunge L #30- 12/15/16/16

Sb St lunge R - 15/15/15/16

Baby Burn Lower #8 & prenatal yoga

Thurs:
Prenatal yoga - 30min
B+

==========

6 min warm up

21min AMRAP
pistol L - 6x
pistol R - 6x
1 min - elbow plank rotation
wide squat #95 - 6x
BB alt dL #40- 12x (total)
1 min - Pilates scissor leg pulses
BB back squat #40- 6x
BB alt. lunge backs - 6x (each)
30s/30s - bicycle (one foot down)/crunch up&straight leg lift

#rnds: 2 2/3