z#67core + JR20

z#67core:

https://www.youtube.com/watch?v=TZq2pqsIR2E&t=161s

20min AMRAP:

plank jax x 10

**dB knee raises #15 x 10

twisted climber L/kickthrough R/pushup x 10 alt

ankle weighted high back kicks #2.5 x 10/10

bench elev single leg glute press x 10/10
#rnds: 5 2/5

+

JR20min
10/20x40

JR5/Z5 #42/JR5/Z#2 x 2

JR 5/35x8
Z5 #48: 10/50x5

burpee jump tuck

jump lunge kick #10s

**plank jax (black band)

donkey kick/jump squat

curtsey/side kick/jump squat #10s

JR5 5/35x7

Z#29: 10/40x6
low lunge backs (alt)/curl dB to toes #20
rev burpee (dB)/rockstar jump #15
kB fig 8 #50

JR5 5/35x8

Z#48
JR5 5/35x7
Z#29

climb/pull/JR20

Climb:
lead: 8,9,10a,10c,10d(CLLLEEAAANNN w00t!), 10b

PUll: 5x10
bb bent row #70

JR20
5/25x40

climb/pull/JR20

climb:
lead: 8,9,10d*project* (1 take!!), 10b (1 take), 10c
TR; 10d

pull: 5x10
bb bent row #70

JR20min
10/30x30

L-BR pyramid

2min warm up

(20min cap):

5-10-15-10-5

bosu kB squat #35

bosu split hops

5-10-15-10-5

band abd + press black+ yellow

elev DL #65

5-10-15-10-5+

back lunges each #15s

lateral bosu bounce burpee (no pu)

+

Jr20min
5/30x35

z#60 core/JR20

2 min warm up

20min AMRAP
reptile/plank jump in x 10
dB side plank lift #10 x 10/10
dB squat/chop up #10 x 10/10
prone swimmers x 30 alt
BB glute press #85 x 12
band clams x10/10 (black)
#: 5+
+

JR
10/50x20

tabata L/JR20

10/20x10 each:

1. ball roll ins//band&kb side squat #50black
2. kB surrender squat #30 alt//jump lunges
3. upside down leg press#70//pogo 10s/10s
4. bench elev glute press 10s/10s//1/2 burpee

+

JR20min
10/30x30