walk3/LAM20/hmob10

 walk 3 mi

+

ladder FT:

assisted wV pistols #10: 4/4--5/5--4/4--5/5--4/4

sngl elev glute press #20: 8/8--9/9--10/10--9/9--8/8

time: 11:00

+

9min AMRAP

kb leg lowers #40 x 10

deficit lunges (3r) #12s x 8/8

hanging knee raise/cross kick x 8 alt

elev sumo squat #70 x 10

#r = 3

+

kneeling hip flow (mob method) 10min