wd2

 wd2

SS40!/wd2

  Wd2

40min CD:

3 rounds:

Smith squat #60 x 10

Elev glute press sngl #25 x 9/9

Rest 1 min

--

3r

Hyd/ext green x 9/9

Sngl dL #40 x 9/9

Rest 1 min

--

3r

Pancake dL #27.5s x 12

Archer squat #10 x 7/7

Rest 1 min

--

3r

Sb step ups #30 x 9/9

Pike ball roll ins x 10

Rest 1 min

--

4min armap to 40min!

leg lift overs x 16/16

hanging windshield wiper abs x 6 total

r = 3

Ccc - canal zone

 Ccc Canal Zone

L9- made in the shade to last clip and lower...yuck

TR 10a Panama red - meh

TR 10b lambada LEAD IT NEXt TIME!! 💕

WD/jr2/tva

 Wd2

Jr20: 10/30

TVA

Ss35/jr5, wd2,

 Wd2

35min CD:

3 rounds:

Smith squat #60 x 10

Elev glute press sngl #25 x 9/9

Rest 1 min

--

3r

Hyd/ext green x 9/9

Sngl dL #40 x 9/9

Rest 1 min

--

3r

Pancake dL #27.5s x 12

Archer squat #10 x 7/7

Rest 1 min

--

3r

Sb step ups #30 x 9/9

Pike ball roll ins x 10

Rest 1 min

Spot/5rft1

 Spot:

L: 7,8,10-,10,11 (lower 3rd from top), 11-, 10

+

5rft1

Wd2/jr20/TVA

 Wd2

+

Jr10/20x20

+

TVA (2 rounds only)