🔽deload week🔽

 deload week!

mon:

heartbreaker #11

12min AMRAP:

1. Weighted Side Lunge w/Pulse x 20 #12s

2. Seated Hip Abduction (x3) / Overhead Press x 10 #12s

3. Table Top / Abduction x 20 Green

4. Weighted Squat Drop jack / Overhead Press @ Bottom x 10 #15

5. Plank / Side Step Abduction / Quad Row x 5/5 #35/25

r = 2 4/5

+

8mob

tues:

climb/5rfrt

L: 8,8,9+, 11- (2t), 10+ (3-4t), 11- cleeeaaannn

5rft2:

kb row #53 x 8/8

rev plank hold x 25s

HSCTs x 10 alt

wed:

BF upper body & lower body mobility routines

*no walk due to ice storm :(

thurs:

10/50x12

DBUs

ugi sngl leg squat touch alt

pilates teaser

back lunge pass under to OHP #30 alt

awesome sauce

+

8mob

fri:

climb G1

8,9,10a, 11b (3t), 11a (shut down 2/3 @ crux), 

Tr: 11d (overhung), 11a (same)

—

5rft1:

Row #53 x8/8

Prone 90* rotations #2s x 20

Superman lat pulldown blue x 10

sat:

rest: walk2/zmob drills #3

sun:

5min Burnout #4 (12min)

10/30x18

1. Weighted Jump Squat
2. Side to Side Dynamic Push Up
3. Power Jump Lunge
4. Mountain Climber
5. Kettlebell Swing
6. *KB leg lowers