Warm Up:
Warmy
Tabata, 3 rds of;
plank
sit up’s
squats
push up’s
Xfit WOD:
Teams of 2 complete the following for time;
150 Total HRPU’s
100 Total Back Squats (115/75)
50 KB swings (per partner)
Finish with 100 DU’s (per partner)
**EMOM – partner who’s working stops and bear crawls to half court sprints back to baseline** Once partner crosses baseline partner 2 can begin…repeat. Cap time is 22 minutes.
Pull up work;
1×5, 1×7, 1×10 then AMRAP
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