Dyn. phys 6a

12min buti warm up
==
8min superset:
BB glute press #80 x 8
single kB dL #40 x 8/8
active plank 30s
#: 4 1/3
==
10/30x24
alt. pistols (****SUPER CLOSE TO NAILING THIS EXERCISE!!!)
DBUs
3x pulse sumo squat/1 goblet #40/wV
side burpees w/ pu!
==
5min burnout:
blue band abd + press x20/ballerina 20 = 108 total reps completed


***OFF TO THE BEACH!!!!***
I'll be doing 12min Zgym bodyweight workouts every day while I'm there. It helps me stay motivated to eat healthy and boosts my mood;)

Not sure if I'll stick with the same program or not when I get back. We'll see!

climb/5rft/JR20

Lead 8,8,10c project SMASHED!!!!,10c,10b/c, 10a
==
5rft
Single kB row #40: 2x10, 3x8
Superman banded last pulldowns x10/blue
==
JR20min
5/50

dyn phys 5b

12min buti band primer 1b
==
8min super set:
BB step step ups #30 x8/8
sngl ham curl machine #12.5 x 8/8
active plank 30s
#rnds: 3 1/3
==
10/30x24
kB front squat up to heel raise #30
burpee w/ pu!
alt deficit lunges #12s (1sr round L/2nd R etc)
split hop to jump lunge
==
5min burnout:
banded/kb side to side squat (x3 ea) #26/blue = 129 total reps completed

climb/5rft/JR20

climb

auto: 8/9, 7

lead: 10c (1)

TR: 12a (1 take!!!!), 11c/d, 11b/c, 11b, 11a, 11a

==

5rft:

single row #40: 2x10, 3x8

banded lat pulldown x 10 (blue)

==

JR20

10/60

walk4/pilates10

4mi walk
==
mobility:
10min pilates youtube video -- this one was too crunchy. not what i'm looking for.
+
kB up2/down1 crunch60s
leg lowers x 5
t-spine opener x 5

Climb/5rft/20jr

Climb:

Lead: 7,8,10c (1take), 10c, 10b

 ^^^^^^effffffing tired today

==

JR20min 

5/40

dyn phys 5a

12min buti band primer 3b

==

8min superset:

smith tip toe sumo squat #50 x 8

dB walking lunges #20s x 16

active planks

#rnds: 4 1/3

==

10/30x24

sissy squat (squeeze yoga block between knees) 0lbs

JR high knees

elev sngl glute press (1st L/2nd R)

lateral bar hop overs

==

5min burnout:

squat down/alternate pistol up = 32 total reps completed