15min Fit Slide #12

15min AMRAP

1. DB weighted Side lunge slide to Push Up x 5/5 #15s^^^^

2. Twist side plank slide to frog slide x 10 alt.

3. Weighted front to side lunge slide x 10/10 #15

4. One leg mountain slider to side kick push up x 5/5

#rnds: 2.5

+

JR15: 10/60x13 (15min)

climb/p&pl/JR20

The lone climber v 4.0

Bouldering: (3min rests)

• V0, v1,v2fail/retry missed dyno to last hold, v3 fail/retry (missed last two moves), same v3 fail, same v3 (got feet higher)

• V1 (cut feet) pullup to hi shoulder, v1, v1, v0, v0

10min rest

Autobelay: (5min+ rests)

• 10d fail, 10b x2, 10a x2, 10a x2

—-

5rft:

B.B. bent row #80 x 8

Plank 30s

—-

Jr20min 

10/40x24

3mi walk/mobility #6

3 mile walk
===
zgym mobility drills #6
    ^^worked in 3 sets of 15 reps ext oblique openers

climb/pull&plank/JR20min

Climb:

autobelay: 8,8,8

lead: 10c project (1 take), 10c/d (3-4 takes), 10a (take), 9

====

5rft:

single kB row #40 x 8/8

plank 30s

====

JR20min

10/20x40

I'm thinkin' maybe I'll make my 3rd day a mobility practice and a 3 mile walk? I've just been feeling so shitty lately. Uggghhhh....

ARD: walk3/mobility10

ARD!
c e  a
t  s  y
i  t
v
e

3mi walk (46min)
+
10min mobility drills

lifted butt #8/JRto30

Buy in: Squat down / deadlift up x 30 reps #20dB

3rft:

One leg bridge alt. legs (hip raises w/ band & elev)) Ladder:

10/10 -15/15 – 20/20

1. Surrender to Side Kick (x2) to Side Lunge Jump Up (x2) Ladder:

10/10 – 8/8 – 6/6

2. Figure 8 Squat Jumps x10  #40

One Arm KB Swing Ladder:  #30

20 – 30 – 40

time:21:24

+

JRto30
5/35x14
11min

Summer Shred #17/JRto30

Lower Body – Time Challenge

1. KB Backward Lunge / deadlift (elev) x 20 alt. #30

2. Jump Lunge to One leg jump up x 20

3. sumo squat/heel raise x 20 #50

4. Ice skater / curtsy lunge / heel elevated side lunge x 10 alt.

Cardio – 10/50 x 6 HIIT

1. *pistol L

2. KB swings #40

3. *pistol R

4. KB Swings

5. *Elev sumo squats #50

6. KB Swings

Upper Body & ABS – Time Challenge

1.Roll to Pike Press (exercise ball) x 5

2. Hanging Knee Raises #10 x 10

3. Push Up to DB Row / Twister Push Up x 6 alt #20s

4. Extreme Mountain Climbers (x2/2) / Pull Ups (x2)  x 4 sets

Buy out: 10/50 x 3 plank intervals
time: 19:24
+
JRto30min
10/20x22 = 11min