metcon pyramid/JR20

2min warm up

metcon ladder (20min cap):

BB glute press #85                 15   | 14   | 13   | 12  | 11  

surrender squat 1/2L/1/2R   3/3 |6/6  | 9/9 |6/6 | 3/3

dB jump squats #10s   6    | 12   | 18   | 12  | 6      

side lunge ea. #15       6/6 |7/7  | 8/8 |9/9 |10/10

split step hop               3|6 | 12 | 18 | 12 | 6 | 3

dbl ham ball roll ins    3|6 | 12 | 18 | 12 | 6 | 3

+ 7 1/2 burpees to time.

THEN........

JR 5/25x40