climb/5rft/JR20

climb (lead):
8, 9 (always a mistake), 10d (fail), 10b/c (take), 10a/b (take), 10a/b
==
5rft:
single kB row #40 x 8/8
banded superman lat pulldowns x 10 (blue)
==
JR20min
5/30

step45

45min step cardio
^^soooo good!

Fast Phys 7b

10min primer: JRC #10 (zgym)
==
10min compound: dB lunges
12----9----6----3----12
24#  30# 40# 50#  24#
===
15min circuit:
surrender squat (#12wv) x 10/10
ham ball roll ins x 10/10
glute a-lift #5 (ankle weights) x 10/10
#rnds: 4 (1/3**alternatinglegs)

Fast Phys 6b

10min primer: JR/JR/burpee (10/20x20)

==

10min compound: dB step ups (-1riser)

12----9----6----3----12 reps

24#  30# 35#  40#  24#

===

15min circuit:

sngl elev sumo (tip toe) #50 x 10/10

BB back squat #45 x 10

elev dL #60 x 10

rnds: 5 2/3

climb/5rft/JR20

climb:
TR: 7,8,9, 12b (2 falls), 11c (1 fall), 10c, 10c/d
==
5rft:
sngle kB row #40 x 8/8
banded lat pulldown supermans (blue) X 10
===
JR20
5/25

Climb/5rft/JR20min

Climb:
8, 8, 11a (3-4takes), 10d, 10b, 10a
=====
5rft:
Single kB row #40 x 8/8
Banded super man lat pulldowns x 10 (blue)
====
JR20min
5/40x27

walk3/mobility

walk3mi
==
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5