FALL PROG ∆: 20min BB/5metcon/jr15

FALL/WINTER PROG ∆ !!!

month #1:

-1st week taper 1 JR down by 5 min but add 5 min metcon to lifting part

-2nd week taper same JR down by 10 min but add 10min metcon to lifting part

-3rd week taper same JR down by 15 min but add 15min metcon

-4th week = no 20 min JR but 20 min metcon after lifting.

walk2

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20min body building routine:

5amrap+ A:

sngle ham curl #10 x 9/9

smith squat #66 x 9

#r = 4

--

B: 3:30AMRAP

sb side lunges x 9/9

band abd + p green&blue x 9

#r = 3

--

C: 5amrap

1 leg ball mtn climbers x 9/9

t2bar x 9

#r = 4

--

D: 5amrap

ball surrender squat #10 x 8/8

wide leg dB dL #25s x 9

#r = 3

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z 5 min fat burn 23:

30/30x5

mtn climbers, monkey pu & jump tuck, side lunge jumps, rockstar burpees, jump lunges

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JR15 10/35x20