baby burn lower #5 & yoga & climbing (upper)

Mon:
30 min prenatal yoga (int.)

B
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Tues: upper
Indoor climbing auto belay - 5.8, 8, 10-!!!!, 10-(5/6), 9,9,8,8

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6 min warm up

Baby Burn Lower WO #5

6 min AMRAP

sB pass over lunge backs #42 - 10x

BB wide squats #95 - 10

#rnds: 3.5

1 min amrap

hold crunch scissor leg touch downs - 29

6 min amrap

back squat #45- 10x

jump lunge kick #10s - 10x

#: 3

1 min

ball knee roll ins - 16

6min amrap

ham ball roll ins - 10x

side to side lunges #30 - 10x (total)

#: 4

1 min 

russian twsit #10 - 32

(21min)

Rest day yoga + Baby Burn Lower #4 + climb (upper)

THURS:
30 min INt/Adv Prenatal Yoga
This kicked my ass. It totally blew my perception that prenatal yoga would be lame. I'm sure more are but Int/Adv practice must have been the key words.

A

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8min AMRAP:

Sb front squat #30- 12x
unilat step up L #26- 12
unilat step up R-12

#rnds: 3

4min AMRAP
plank supergirls-20x
Side plank k2e- 20x

#: 2

8min AMRAP
Elev glute lift L-12x

Elev glute lift R-12
Sb curtsey lunge L #30-12
Sb curtsey lunge R- 12

#: 3.5

(21min)

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Outdoor climb:
5.8,5.9,5.8
East Colfax -- CCC

baby burn upper #3

6min warm up

10/30 -- 30x

1 arm dB row L #26- 16/12/14

1arm dB row R- 16/14/14

spider pu- 8/8/8

lat pulldown #126- 12/11/10

dB hammer curls #17.5s- 8/9/9

plank reverse dB fly #8s- 10/10/10(last on knees)

dB lat raise #8s- 10/12/12

90* row L #20- 12/13/12

90* row R- 10/12/13

narrow pu on knees- 9/10/10

Baby Burn LOwer #6

6min warm up

20 min amrap

BB dL #45 - 15x

BB hack squat #57 - 15x

prone knee tuck/circle arms around grab knee - 15x

Ugi/wV side lunge L - 15x

elbow plank reach underL (Asst'd) - 15x

Ugi /ev side lunge R - 15x

elbow plank reach underR - 15x

#rnds: 3 2/7

Baby Burn Lower #3

6 min warm up

10/30 -- 30x
OH squat w/ dowel only- 11/10/9/9/8
alt single leg dL #20s- 11/10/11/11/10
leg ext #66- 12/11/13/12/12
plank hi step overs- 10/9/8/7/8
wide BB squat #75- 15/13/14/15/15
DB alt lunge backs #20s- 10/10/9/9/8

(20min)

Baby Burn Upper #2

5 min youtube warm up

10/20 -- 8x each couplet
bent BB row #45
bb ch press #45

Asst'd chins
dB front raises #8s

lat pulldown #126
tri BB press #40 

plank row #20s
bb curl #40 -

dB pullover #20
dB tri kickback 10s

(20min)

Baby Burn Lower #2 + climbing (upper)

Thurs:

CLIMB -- UPPER
indoors: 9,9,9,10a,b,9,10a

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6min warm up

Baby Burn Lower #2

20min AMRAP:

BB stationary lunge L #45- 10x

BB stationary lunge R- 10x

Ugi knee tuck/twist - 10x

pistol L- 10x

pistol R- 10x 

Hand to foot ball pass- 10x 

Sb side to side lunge #30- 10x each

plank reverse leg lifts- 10x 

#rnds: 3