CO AMRAP #2

2 min warm up

15m amrap:
Santana pu/ twist #10s x 10
Lunge hop/ front foot tap #12 wv x 10/10
Rockstar burpee no pu x 10
Trx plank dbl knee tux x 10
#rnds: 3
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15m yoga

Tomorrow is a new day and a new gainz program. Here's to not fucking it up.

heartbreaker body #1

Plum ran out of zgym. Oh well, makin' some stuff up today:)

15* Minute HIIT – 45 sec / 15 sec intervals

1. Side Step Squat  #50 x 2 ea side (black band) - 14/12/12

2. Plank Jack / Side Plank Row #20s - 11/12/11 (band)

3. Weighted Jump Jack squat #15 - 27/25/25 (band)

4. *DB Raise Leg Lift alt. legs x2 ea side #10s - 9/9/8 (band)

5. BBhip lift #55 - 28/32/33 (no band)

6. Laying side leg lift toe touch / push up jump jack

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JR 15 min (10/50--15x)

killer legs #1

15AMRAP:
1. Weighted Jump Lunge (x3) to static lunge #15s (x3) x 6 sets

2. *single DL #40 x 10 / 10

3. Curtsy Lunge Side Kick #15s  x 10/10

4. Weighted Jump Jack Squats #15 x 20

5. Fig 8 squat to jump #40 x 10 alt

#rnds: 2 3/5
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JR15 10/20--30x

climb/yoga

2 HOUR climbing

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15 min yoga

CO 15min AMRAP #1

15min amrap:
elev dL to squat #50 x 10
HSCTs x 10
split squat L #15s x 10
split squat R #15s x 10
ab splitter x 8
unilateral split snatch #20 x 10 alt
#rnds: 3 + 2 reps ex #1

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z power yoga #46

CT 15MIN AMRAP #1

15min amrap
lunge back OH press #16 L x 10
lunge back OH press #16 R x 10
reptile pu x 10
band dyn squats x 20
bent band row L x 12
bent band row R  12
#: i forget. 3 2/3?????

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15min yoga (youtube)

Lifted Butt #20//JR15

15AMRAP:
1. Clams with power band x 20 / 20

2. Weighted Side Lunge Knee Up / Side lunge jump #15 x 20

4. Kettlebell Swing with the beast x 20

5. Abductor press with power band x 40

6. Kettlebell Deadlift on blocks #40 x 20

8. Weighted Backward lunge #40 x 10/10

9. Kneeling hip abduction to heal raise x 20 / 20 (black)
#rnds : 2

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JR15
10/20--30x
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SO
SO
SO
nervous and feeling sick about my trip back home with my two boys all by myself.