wo/jr

2 min warm up
--
20min cap:
ladder:
elev kb squats #50: 8-10-12-10-8
standing side leglifts #2.5s: 15/15-20/20-25/25-20/20-15/15
--
10/30x6
on arm kb swing alt #30
side to side kb squats (fast) #30
--
9.5min amrap:
elev dL pulses (3) x 10 #50
ball oblique roll ins x 5/5
pistols x 10 alt
rnds: 3

+

JR20 10/20x40