FitSlide #18/JRto30

2min warm up

15 min. AMRAP

1. Crossed Ankle Plank Slide / Frog Slide x 10
2. Curtsy Slide Lunge Heel Raise / Side Slide Lunge Heel Raise x 10 / 10 #20s
3. Push Up / Overhead Press x 10 #20s
4. Backward Slide Lunge Deadlift x 10/10 #40
5. Ab roll outs w/ sliders x 10 
#rnds: 2
+
JRto30
10/50x15

Killer legs #4/JRto30

3mi walk 
(new walking goal! 3mi, 3x week = 9mi!)
===
Buy in: Explosive Jump Squat x 10

15 Min Amrap

1.  lunge pass under/heel lift #40 x 10/10

2. box jump x 10

3. DB front squat/heel lift (DBS on your shoulders) #20s x 15

4. box jump x 10
rnds: 3.5

Buy out: Explosive Jump Squat x 10
time: 17:02
+
JRto30 (13min)
5/35x20

climb/pull&pl/JR20

climb:
lead 9,8,10c project (down to 3 takes!!! woooo!)
TR: 11d project, 11c
====
5rft:
1 arm trx row (assisted) x 8/8
30s plank (10/10/10)
===
JR20min
10/20x40

3mi walk/mobility

3 mi walk
===
mobility video
==
my mobility WO:
handstand 60s
psoas lift/hold x 4 each leg (20s)
spinal traction 60s
then 2 sets of:
external oblique opener 60s (2s up/1 down)
ext oblique w/ leg lifts x 5
t-spine opener x 5 #10
(13min ish)

climb/pull&plank/jr20

climb:
lead: 8,8, 10c project (4 takes!)
TR: 11d project, 11c, 10d
===
5rft:
1 arm trx row x 8/8 (assisted grip)
plank 30s (10/10/10)
===
JR20min
10/60x18

*stats*/Killer Legs #3/JR to 30

I didn’t want to...but I did. 131.4:(
4 weeks out from Halloween I need to get my act together!
Trying to log 1700ish cal/day from here on out.
Possibly adding a little more the day after climbing...

15 min AMRAP

1. Lunge Switch x 12

2. One Leg Jump (x3) / One Leg side lunge jump (x3) / side kick (x3) x 6 sets alt. #12s

3. Jump Tuck (x3) to pistol (x2 alt) x 5

4. On the toes squat heel touches x 10

# rnds: 3

+

JRto30

5/30x26 (15min)

walk3/mobility

walk 3 miles
==
10min mobility
==
my mobility WO:
handstand 60s
psoas lift/hold x 4 each leg (20s)
spinal traction 60s
then 2 sets of:
external oblique opener 60s (2s up/1 down)
ext oblique w/ leg lifts x 5
t-spine opener x 5 #10
(15min ish)