Lifted Butt Mash Up 16-21 #3/JRto30

2min warm up

2RFT:
Standing leg ext w/ band x 10/10 ~ 4 sets
kB split squat #30 x 10/10
Hip raise w/ band x 30 (black)
kB pendulum x 5/swing x 5 ~ 2 sets #30
side to side sumo squat/band #60/black x 10
laying side leg lifts (black) x 20/20

buy out: dyn. squats w/ band (black) x 50

time: 14:05
+
JRto30
10/40x20
(16min)

Happy Halloween!!!!!

walk3 mi/mobility

3 mile walk
===
10min mobility video
===
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

Climb/jr20/pull&plank

Lead: 8/9, 9/10a, 10c project (1 take), 

TR: 11d project (3 falls!!!gah!)

==

HANDS ARE DEAD!!!
JR20min: 5/25x40

==

Autobelay: (rest3min)

10c, 10b, 10a-->9

==

5rft:
sngl kB row #40 x 8/8
plank 10/r10/r10

STEP/Killer Legs #12/JRto30

30min step

later, do:

FT:
1. One Leg Pendulum to Squat x 20 alt. #2.5s
2. Front Kick / Back Kick x 15/15  #2.5s
3. Side Step Squat Side Kick x 20 alt.  #2.5s
4. Step Up /Arabesque Bat. /Back Lunge Knee Up x 10/10  #2.5s
5. Jump Tuck / Pistol Squat x 16 alt.
6. Second Position Releve with Beast x 20 #40^^^
7. Chair Squat Heel Lift x 20  #26
8. Side Slide Lunge / Heel Lift / 4th Position Eleve x 10/10  #18
9. One Leg Elevated Lunge with Kettlebell x 15/15   #26
10. Jump Jack Squat Butt Kick x 20 alt.
time: 16:51
+
JRto30
5/30x24
(14min)

step30/12min Body #4/JRto30

A.M:
30min step cardio
====
12 Minute AMRAP

1. Squat jump jack x 20

2. Commando Push Up x 10

3. Sumo Jump Squat Leg lift x 20 alt.

4. Bird Dog x 20 alt.

#rnds: 4 + 40 reps
+
JR18min (to 30min)
10/40x22

climb/p+pl/JR20

Lone climber Prog v5

Boulder: (rest3min)

V0 not cave, v1 cave, v2 (2 attempts=crush), v3 (3 attempts- last 3 holds left!)***,v2

===

 Pullup to hi shoulder: (rest3min)

v0x4

===

JR20min 

5/25x40

===

Autobelay: (rest5min)

10d (missed last two holds!), 10c, 10c, 10b

Perfect pace 👌🏻 

***ring finger right hurts from pockets. Avoid 

walk 3/mobility

uuugghhh. not doing so well sticking to my nutritional goals. last night was a shit show of halloween candy. today will be better. so will tomorrow and (probably) not saturday but definitely from then on BECAUSE I DEFINITELY want to be down more by our trip to the beach at the end of NOVEMBER. >.<

I plan on remeasuring on Halloween -_-

3 mi walk
===
10min mobility
===
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)