TVA & wd2

wd2

&

TVA (start tapering out L-sit prep - omit from round 3)

4rftUP1/JR20

4rftUP (based in 5rft1)

kb row #50 x 8/8 ^ nxt

skull crushers #12s x 8

90* prone pulses #3s x 20

dB chest press #25s x 10

dB lat raises #15s x 10

SLPDs (blue) x 10 ^ next

dB bi curl #20s x 8

+

jr20: 10/50

(add 4x4s on wall next week?)

SS404a/jr20/wd2

   wd2

+

ss404b:

smith sumo squat #70 x 10

ATG split squat #10wv/elv heel x 10/10

rest 1 min x 3

--

Frog glutes blue band/#15s x 9

6r heel taps x 8/8

rest 1 min x 3

--

hanging leg lifts x 8

seated good mornings #20s x 10

rest 1 min x 3

--

inner thigh slides #26 x 10

dB kB dL #80 x 9

rest 1 min x 3

--

pancake leg lift overs X 18/18

bttm pistol hold 10s/10s

rest 1 min x 3

--

+

JR20: 10/45

G1/5rft2🔺

 G1

Auto: 8,8x3(upstairs), 9, 11b, 10d

Bouldering 4x4s: v3 overhang, v4 overhung nope x2, v1x4

---

🔺5rft2:

Row

Bench tri dips #25 x8

Lat rises 

HSCTs x 10/8/8/8/8

Wd2/TVA

 Wd2

+

TVA v6

G1/5rft1

 G1: 8,9,10b,11b proj 2t, 11a 1t, 10c 2t

--

5rft1

ss404a/jr20/wd2

wd2

+

SS404a:

elev plank cross kicks #2.5s x 10/10

archer slides #6 x 8/8

rest 1 min x 3

--

sngl dL #40 x 10/10

ATG split squat #wV x 10/10

rest 1 min x 3

--

ATG smith squat #10 x 10

sb goodmornings #45 x 10

rest 1 min x 3

--

bench dB side lying glute abd #15s x 10/10

seated goodmornings #20s x 10

rest 1 min x 3

--

backwards sled pulls #119 x 20 total

kb glute press #50 x 10

rest 1 min x 3

--

JR20: 5/25