5x4 amrap/JRCKB14/walk2/16mob

 walk 2

A: quads (5min amrap):

- dBl kB sumo #90 x 9

- assit'd pistols #10wv x 4/4

r = 3.5

B:core

hanging knee raise/cross kick x 8 alt

seated v overs x 16 #10wv on chest

r = 3

C: hams

dbl ball roll ins x 9

sB good morning x 9 #35

r = 4

D: glute

abd + press green & yellow bands x 9

side lying (bench) dB leg lift up #12 x 8/8

r = 3

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JRCKB14 (20min amrap)

JR high knees 20s/DBU 20s/HK 20s

*kB side crunch v ups x 10/10 #26

JR high knees 20s/DBU 20s/HK 20s

clean & squat #30 x 8/8

JR high knees 20s/DBU 20s/HK 20s

dL #60 x 10

JR high knees 20s/DBU 20s/HK 20s

*sngl kB hip flexor pulls x 8/8 #18

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16 mob (hyperbolic stretching level 1 - week 2)