rest: walk2/BF Fmob

walk 2 mi

--

beyond flexibility: pancake routine & backbend lvl1

40m intervals/walk2

 walk 2

--

10/30x60

JR

kb split squat L #30

JR

kb split squat R

JR
frog slide abs

JR

glute BB press #85

JR
hanging knee raise #12

JR

elev dL #60

JR
L sit hold

JR

Burpee

Climb/walk2/5rft2

 Walk 2

—

Auto: 8/9

Lead: 8, 9, 11proj (1t!!!!), 11+ (3/4!!!), 11- (missed last clip), 10+ (lower at second clip)

Tr: same 10+, 11

+

5rft2:

kB row #53 x 7/7

RQL squeeze x 25s

HSCTs x 10alt

*rest-ish: walk2/jr20/z pyoga55

 walk 2

--

jr20 10/20x40

+

z power ypoga #55

climb BC/jr20/5rft1/walk2

 walk2

--

jr20 10/45x22

+

5rft1:

kb row 53# x 7/7

seat row rotation #10s x 8

superman lat pulldown blue x 10

--

Solaris:

TR: luminosity 9+, first contact multi 7&9

Zshred13/14 mash up 12AMRAP/jr20/walk2

 walk2

--

warm up 2 min

12amrap

pistol to dL #50 alt x 10

bird dog k2e x 16 alt

box step over to curtsey lunge #20sB x 10 alt

#r = 2 1/3

+

jr20 10/60x18

300 killer rep #15/walk2/jr20

 walk 2

--

2min warm up

3KR15:

3rft:

1. Side Jump Squat x 10
2. Russian Twist x 10 #26
3. Side Lunge / Knee Up / Overhead Press L x 10 #18
4. Side Lunge / Knee Up / Overhead Press R x 10 #18
5. Weighted Side Crunch L x 10 #18
6. Weighted Side Crunch R x 10 #18
7. Weighted Air LunGe / Side Kick L x 10 #26
8. Weighted Air LunGe / Side Kick R x 10 #26
9. Side to Side Push Up x 10
10. Reverse Half Burpee x 10

time: 23:43

+

jr20: 10/50x20