Ladder3/metcon20/walk2

 walk 2

FT:

sngl kb dL #50:   8/8------->all 5 sets

dip st. L sit hold: 20s ------>all 5 sets

-

kb alt archer #18:  12--10--8--6--4

plank knee drop:  8/8-7/7-6/6-5/5-4/4

-

smith glute kick back #20 total: 6/6 ---> all 5 sets

kb leg lower #40:                        8---->all 5 sets

time: 23:31

+

10/30x30 

db thrusters #12s

step up L

step up R

high knees10/drop down

reptile alt sliders 

+

RFL ball roll one minute
   ^I need to get back to being regular about this. my hip has been hurting again!