climb/pull/jr

lead **DOUBLES!!**
5.8x2, 10d project (1 take), 5.9x2, 10bx2, 10bx2

pull: 5x10
bb betn row #70

hang board 10on/10off till failure

ain't no time for jump rope today. will add that tomorrow on my ARD (10/30)

Climb/pull/hangboard

Climb: **doubles!!**
8x2, 10d project (1 take), 9x2, 10bx2, 10bx2

Pull: 5x10
Bent row #70

No time for jump roping today. Will add it to my ARD tomorrow.

JR20/tabata

A.M.
JR 10/50x 20

===
P.M.
10/20x10

goblet squat #40 

jump lunges 

10/20x10

BB glute press #85

pogo L/R alt rounds

10/20x10

elev sumo squat #65

dL #85

10/20x10

pistols 10s/10s

1 leg elev band glute press L/R alt rounds

climb/pull/jr

CLimb:
lead: 8,8,10d project (1 take), 9-, 10b lead wall (2 takes), 10c/d fail, 10d to last clip
then I cleaned the 10c/d failed one

daaaaaaang.

pull: 5x10
bent bb row #70

JR
5/25x40

z5 #127 core//JR20

Z5#127:

20AMRAP:

frog slider to kick under slide x 5/5

side plank knee tuck/plank (opp) reptile x 10/10

ball hand to foot pass/stand up x 10

3 cross mtn sliders/cross ankle slide in x 6 alt

ball hardcore egg/knee drop x 6 alt

leg lift to boat pose (from hollow rock) x 10

band abd + press x 15
BB glute press #85 x 12

#: 2 1/4

+

JR20
10/40x24

ladder//JR20

2 min warm up

z5#41 

pyramid up (20min cap)

lunge hop L x r1 5>r2 10>r3 15

lunge back knee up L #15s x 5>10>15

lunge hop R x 5>10>15

lunge back knee up R #15s x 5>10>15

curtsey to squat L #15s 5>10>15

curtsey to squat R #15s  5>10>15

opposite touch down wide jump up 5>10>15

side lunge/tap down L #12 5>10>15

side lunge/tap down R 5>10>15

side lunge jumps 15>20>25

band clams L/R x 10>11>12>13 (to time)

+

JR 5/25

JR/ex circuit (40min)

10/40x48:

JR

kB pick up/squat/put down jump squat #40

JR

elev dL #65

JR

jump lunge/kick #10s

JR

kB/band side to side squat #50

JR

band abd & press (black & yellow)

JR

pistol L 20s/R20s