September: begin cardio taper
Subtract 5 minutes from 1 JR session each week and add to metcon after lifting.
October:
Sub 1 jr20 for step 20 (on body weight day). Intervals = 20/40x20
Subtract 5 min from 1 more JR session each week and add to metcon after lifting
November:
Change step interval to 15/45
Monday: 5min AMRAPx4 (quadx2, hamx2, glutex2, corex2) + 20min metcon (Zgym: cardio shred or jump rope cardio kettlebell), walk 2 mi, 8min mobility
Tuesday: Climb/5rft1/walk 2
Wednesday: Rest-ish: JR20, full body mobility (zgym or physiofix on IG or Beyond Flexibility), walk2
Thursday: Climb/5rft2/walk2
Friday: Lower/Core ladder x 3 (1 glute, 1 ham, 1 quad) + 20min metcon (Crossfit or zgym), walk 2, 8min mob
Saturday: Rest: walk2/full body mobility
Sunday: 15min Fat burn (+5) and step intervals 20min OR 300 killer rep (for time, jump rope to 40min), walk2, 8min mob
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