jr20/Lmob15

 JR20: 10/60x18

+

KB Lmob 15min pancake and middle splits

walk3/7x3WO/umob

 walk 3 mi

--

2 min warm up

7min AMRAP A:

sb side lunges #30 x 9/9

kB swing #50 x 12

#r = 4+

--

B:

side pl k2e  x 8/8

pilates teaser x 14

#r = 4

--

C:

jefferson curls #15 x 10 (hold 10s at bottom)

pistol squats x 4/4 (#10 1st round/BW second round)

#r = 2.5

+

KD uMob

evo climb/5rft2/walk3

 evo

lead:8,8,9, 10c/d PROJECT completed!!!!!!!, 11b-10a (assist last couple clips), 

TR: 12b, 11c

+

5rt2:

kb row 350 x 8/8

seated row rotation #8s x 10

HSCTs x 10

+

3 mi walk

7x3WO/JR20/Lmob

 2 min z warm up

7min amrap A:

kb/green band side to side squats #50 x 12 alt

sngl ham curl machine #15 x 7/7

#r = 5

-

B:

dB knee raises #12 x 10

TRX reptiles x 8/8

#r = 5.5

--

C:

surrender squats #10wV x 7/7

sngl elev glute press #25 x 9/9

#r = 3

+

JR20 5/40

+

Lmob KD

evo climb/5rft1/walk3

 evo climb:

lead: 8,9,9,10b/c project (3t), 11a-10b

TR: 11a, 11b, 11a

--

5rft1:

row X8/8 #50

seat row w/ rotation #8s x 10

superman lat pulldown x 10 blue

--

walk 3 mi?????

walk3/step20/Umob

 walk 3 mi

+

15/45x20

jump lunge kicks

          step run

plank step jump over

handstand jump ups x4ea R/L

180* jump on step L/R

step plank banded reptiles R/L

lunge back hop up R

lunge back hop up L

step side lunge low/touch step

v hop ups, hop down narrow

+

KB Umob back bending lvl1

7AMRAPx3/JR20/Lmob

 2 min z warm up

7AMRAP #1:

archer squat #10wV x 10 alt

elev DL #75 x 10

#r = 4

#2:

ball 1 leg climbers x 8/8

ab splitter x 10

#r = 3.5+

#3:

kB toe lifts 4 psoas #18 x 8/8

BB glute press #85 x 12

#r = 4

+

JR20 5/20

+

KD Lmob