kB #13 & climb

Wed: climb auto belay
Clean: 9,9, 10a, 10c, 10d, 11a, 11b, 10c
Not so clean: 11b,
-----------
Thurs:

Intervals of 10/30 seconds x 24

1. Bb glute Bridge #50- 25/25

2. One Led Deadlift #40- 13/11

3. One Led Deadlift - 12/12

4. One Leg Bridge (elev) L- 22/20

5. One Leg Bridge R - 19/24

6. KB Swing #40- 20/20

7. One arm KB Swing R. #30- 19/19

One arm kB swing L - 18/19

8. One arm Bend over row alt. #40- 8/10

9. Skull Crusher Sit ups #26- 6/6

10. Clean / Press / Overhead Squat alt. #26- 5/5

11. Figure 8 squat #40- 18/14

12. Clean / Press / Windmill alt. #26- 4/4

(17:20m)
+
7 min JR 10/20--14x