5x4/c shred49/16moblvl2/walk2

 2 min warm up

5minx4 amraps:

A;

sngl kb dL #40 x 9/9

seated pancake dL #26 x 9

r = 3

B:

sm sissy squat (feet together, butt 2 ground) #20 x 9

leg ext #30 x 8/8

r = 3.5

C:

prone bench lying dB (behind knees) frog abd #20s x 9 (add band next time)

landmine kneeling suqats #38 x 9

r = 4.5

D:

scissory bicycle crunches #2.5s x 16

plank slide cross kick under #2.5s x 8/8

r = 3

+

Cardio Shred 49 

20amrap:

pull up/expl pu x 2 to squat ~ 4 sets

crisis cross jump squat (blue) x 20

HSCTx2/jump tuck to pistol x 2 ~ 4 sets

crisis cross jump squat (blue) x 20

+ mtn sliders: 10reg/10cross/10reg/10cross

r = 3

+

16 hyperbolic stretching lvl 2 front slpt & pancake

+

walk2