10x2lo/walk2

2 min z warm up
--
10min amrap A:
sb side squat #20 x 10/10
kb/blue band glute press on ball x 10
ugi 1 leg butt touch squat #10wV x 5/5
Rev. plank knee tucks x 16 alt.
#r = 3
--
B:
ugi pogo #10 x 10/10
k2e x 10/10
dB jump lunge/kick #10s x 12
1 arm burpee x10 alt.
#r = 2.75
--
walk 2 mi

walk 2/black diamond #16/hangboard

walk 2 mi
--
2rft:

1. Russian Twist / Jump Up x 10 #26
2. Hanging Knee Raise x 10 #10
3. Plank Knee Roll on Balance Ball x 10
4. Assisted Chin Up / Push Up x 6
5. 1 leg pike on ball!!!** x 5 / 5

time: 10:58

--

5rft:

sngl arm row #45 x 8/8

blue band superman lat pulldown x 10

time: 18:55

--

beast mode hangboard training 10005A:

1 set/7 reps of 6s hang & 4s off/2:00 rests between sets

open 4, open 4, open 3, open 3, 4finger chisel, 4finger chisel 

total wo time: 35:51

walk2/jr20/climb wo

walk 2 mi
--
jr20 min 5/35x30
--
climbing wo:
4x4 0lbs
3x20 rev band flys (red)
4x4 #10wV
3x20 rev band flys (red)
4x4 #10wV
3x20 rev band flys (red)
climbing wo time: 25:59

Walk2/10x2Lo/jr20

Walk 2 mi
-
10min amrap a:
Asstd pistols x5/5
kB tip toe sump #65
Sngl elev glute press #20 x8/8
Machine sngl ham curls #15 x 7/7
#r= 3.5
-
B:
Ab splitter x 8
Side jump lunges x 20
Sngl leg box hop (2risers) x 8/8
10 hi knees/drop down x 8
#r= 3
-
Jr20min: 10/45x22

black diamond #17/5r

2min warm up

2rft:

1. Plank to Elbow Plank on Balance Ball x 8
2. Clean & Press x 6/6 #26
3. Jack Knife with Ball x 16/16
4. Push Up to Overhead Squat with Bosu x 8
5. Assisted Chin Up / Hanging Knee Raise x 5

time: ~11

--

5rft:

sngl kb row #45 x 8/8

band superman lat pulldown x 10 blue

total workout time ~18min

felt like shit today so i'll tack on the rest of today's workout to this weekend.

JR20

Icy today so just jump roping!
--
JR20min: 5/25x40

walk2/jr20/climb WO

walk 2mi
--
jr20: 10/55x19
--
5rft:
kb row #45 x 8/8
banded super man lat pulldowns blue x 10
--
climb:
4x4 0lbs
rest 4 min: 3x15 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x15 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x15 band Y rev fly
4x4 10lbs wV
time: 21:49