Warm up:
Warmy+
Tabata, 3 rounds of;
Lunges
Plank
Step ups
Push up hold (lower half-way then hold for remaining time)
Xfit WOD:
50-40-30-20-10 reps:
wall-ball shots (20/14)
EMOE perform 5 deadlifts (155/115)
Kettle bell swings (53/35)
Pull up work;
5×10
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