Warm up:
Warmy+
Tabata, 3 rounds;
HSPU’s
Plank
Burpees
Handstand hold
Xfit WOD:
In 15 minutes complete the following (ladder style – down then back up, repeating the set of 5 at bottom of ladder);
15 deadlifts, front squats and push press (95/65)
10 deads, FS and PP (115/75)
5 deads, FS and PP (135/95)
Split up sets/reps any which way. In between sets 30 DU’s (2:1 singles)
1 minute rest….then
4 minute (2 minute each partner) AMRAP of wall balls.
Pull up work;
20,12,11,11,10
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