10x2 lower/walk2

2min warm up
--
10min amrap A:
goblet squat #30+10wV x 10
band clams (green) x8/8
sngl kb dL #50 x 8/8
surrender on risers (3) #10wV x 6/6
#r = 3
-
B:
burpee (no pu)/band jack 2/jump up x 10
archer slide squat x 6/6
1 leg mtn climber on ball x 8/8
lunge hops x 10/10
#r = 3
====
walk 2 mi

walk2/black diamond#22/hangboard

walk 2 mi (am)
--
2 min z warm up
-
2rft:

1. Chest Press / Sit Up / Shoulder Press x 8 #15s
2. Elev Feet Reverse Push Up x 8 #10wV
3. Side Plank Rows (x3) / Push Up x 5 / 5 #25
4. Elev Feet Reverse Push Up x 8 #10wV
5. Dip x 6
6. Elev Feet Reverse Push Up x 8 #10wV

time: 11:08

-

5rft:

sngle kB row #45 x 8/8

banded superman lat pulldowns blue x 10

time: 18:03

-

beast mode hangboard training 10005A

1 set/7 reps of 6s hang & 4s off/2:30 rests between sets

open 4, open 4, open 3, open 3, 4finger chisel, 4finger chisel 

TOTAL WORKOUT TIME: 38min

Walk2/jr20

Walk 2mi
—
Jr20min
5/45x24

10x2 lower/jr20

2min warm up
-
10min amrap A:
Sb static lunges #45 x 10/10
Asstd pistols x 5/5
kB pendulum #30 x 12
Elev dL #75
#r = 3.25
-
B:
Band squat jump/ leg abd x 10 total blue
kB swing #50 x 15
Lunge ft tap x 8/8
Ab splitters  x 8
#r = 3.25
-
Jr20min
5/25x40

walk2/black diamond #18/5r/climb WO

walk 2 mi
--
2rft:

1. Assisted Pull Up / Chin Up / Push Up Pass Over (x2) x 4 #50
2. Skull Crusher Sit Up / Overhead Press on Bosu x 10 #26
3. Push Up / Down Dog / Side Leg Lift on Bosu x 5/5
4. Side to Side Hanging Knee Raise x 10
5. Transformer Mountain Sliders on Bosu x 10

time: 12:26

--

5rft:

sngl kb row #44 x8/8

superman lat pulldown blue x 10

time: 18:56

--

climb:
4x4 0lbs
4min rest (3x15 #4s bench prone y fly)
4x4 #10wV
4min rest (3x15 #4s bench prone y fly)
4x4 #10wV
4min rest (3x15 #4s bench prone y fly)
4x4 #10wV
total WO time: 42:10

walk2/jr20

walk 2 mi
--
jr20 min
10/60x18

climbing wo/jr20/walk 2

jr20:
5/40x27
--
climbing workout:
4x4 0lbs
rest 5min (do lower trap with #3s 3x15)
4x4 #10wV
rest 5min (do lower trap with #3s 3x15)
4x4 #10wV
rest 5min (do lower trap with #3s 3x15)
time: 29:41
--
walk 2 mi