JR20/hmob15/walk3

 jr20min: 5/35

+

kneeling hip flow (mobility method) 15min

+

walk 3 mi

10hmob/ladder+amrap20

 10 hip mobility warm up

ladder ft:

sB static lunges #45: 8/8--9/9--10/10--9/9--8/8

sngl ham curl mach #12: 7/7--8/8--9/9--8/8--7/7

time: 7:31

+

12:29 amrap:

ballerina squat/curtsey slide #10wV x 20 alt

side to side laying leg lifts x 12

asst's pistols #10wV x 4/4

ball roll in/knee tuck L & R x 6

#r = 2.25

hmob10/BWC20/walk3

 hip mobility warm up 10min

BW Cardio 20min:

10/30x30

1- High knees

2- Skater lunge hop over touch down

3- Burpee (no pu)

4 - push up plank rotation

5 - plank jax

6 - diagonal mtn climbers

7 - sumo squat jack

8 - crab toe touches

9 – burpee no pu

10 – walk out plank/jump up

11 – jump lunges

12 – reverse burpee jump up

13 – squat leg lift

14 – duck under squat jumps

15 – plank jump in/jump tuck

+

walk 3 mi

hmob10/ladder+amrap20/jr20/walk3

 hmob 10min (warm up)

ladder ft:

elev heel tap squats: 6/6 ----------------->

BB glute press #85: 12--14--16--14--12

time: 11:32

+

9:28 amrap:

kb/band side squat (green band + #40kb) x 2 ~ 12 sets

side plank k2e ext x 8/8

side slide lunge/dL #30 x 20alt

t2b x 8

#r = 2.25

+

jr20: 5/45

+

walk 3mi

evo/5rft1

 evo:

lead: 8/9, 7, 8/8, 11b (new project?!?! 3-4t/assist mmmmnno)

TR: 12b (4f)

+

5rft1:

kb row #50 x 7/7

seated row with rotation #8s x 10

superman lat pulldown (blue) x 10

walk3/step intervals20/Hmob15

walk 3 mi

+

Step intervals 15/45x20

#4

1. plank box hop over k2e

2. ½ burpee jump tuck

3. straddle 1 leg hop

4. box jump up and over/180*/back

5. plank jump ins

6. step run

7. 180* jump turns onto step L

8. 180* jump turns onto step R

9. jog up step/kick/down touch step L

10. jog up step/kick/down touch step R

+

kneeling hip flow 15min (mobility method)

jr20

 jr20min: 5/25