Jr/wo

JR20min: 10/45
==
20min Cap:

Ladder:
1 leg dL 8/8-10/10-12/12-10/10-8/8
Hanging knee raises 10-12-14-12-10
—
10/30x6:
Jump lunge Ugi twist #10
Mtn sliders
—
7.5min amrap:
Alt pistols x 8
Ab splitters x 5
Tippy toe sumo #50 x 10
#rnds: 3 1/3

Climb/5rft

Auto: 8,7

Lead: 9 (test fall! You survived!!!! Yayyyyyy!)

TR: 12a mess, 11b,10d

Auto: 10d, 10c

==

5rft:

kB row #44 x8/8

Superman latdown (blue) x10

Jr/walk

walk 2mi
——
JR20min
5/30

climb/5rft

climb:
lead, 8,8, 10a,10a,10b
TR 11a/b
--
5rft:
single KB row #44 x 8/8
superman lat pulldown (blue) x 10
--
JR20min
10/50

JR/walk

walk 2mi (6am)
--
JR20min
5/25

20min WO

2 min warm up
==
20m cap:
ladder:
BB deficit lunges (alt) #40 x 12-14-16-14-12
1 arm burpee alt x 6-8-10-8-6
--
12ish min AMRAP:
HC egg on ball x 10
BB curtsey #40 x 10/10
elev sumo squat #50 x 10
#rnds: 3 2/3

UT: 8min tabatas

Deload week. 60% (time)

7/1:
10/20x16
Sandbag clean and press #25/blue
Plank bag drag #35/blue
Lunge back/ sb OH press #25/blue
SB Side to side squats #25/blue
====
7/2:
10/20x16
Push up/ cross kick
Jump lunges
Sb front squat #35
Banded Superman lat pulldowns (blue)
=====
7/3:
10/20x16
1 arm alt sb swing #35
Single dL/row #35 L
“””””” R
Curtesy L
“”””” R
Plank her click over bag/push up
Band side jump lunges
====
7/4:
*~*~*~happy 4th!!!*~*~*~*
10/20x4 each:
1-transformer jacks
2-surrender L
3-surrender R
4-burpee (no pu)/ row #35
=====
7/5:
10/20x16 (all banded):
Side squat/sb OH shoulder switch alt #35
Sb back squat #35
Lo band Jax
Burpee
=====
7/6:
10/20x16:
Lunge back OH press L #10
“”””””””””” R #10
Twisted plank jumps
Burpee (no pu) upright row #25