11-20-24

30 min cap

10 wallball 20#

10 burpee box jump overs 24"

Rest 1:1

20

20

Rest

30

30

Rest

40

40

Rest

50

50

260 total reps, 10 bbjo into 50.

Finished all rounds but 50. 

R1: 1:10

R2: 2:29

R3: 4:02

R4: 6:00

R5: completed 50 wb and 10 bbjo in 2:36.

Unbroken wallball and bbjo throughout.

11-17-24

3 sets

8 each leg SA DB adductor deadlift, 20" box

35#

Back squat

20x135

18x155

16x175

14x195

12x195

10x205

8x215 failed after 5, then did 3x205

8x205

8x205

3 sets

3x30 each leg banded box step ups, black band, 24"

Nataly

Ran 1 mile

3 sets

8 each leg bodyweight adductor deadlift

Back squat

20xbb

18xbb

16xbb

14x45

12x45

10x45

8x45

8x45

8x45

3x30

Banded box step ups, red band, 20"

Deadlift

3x5 55#