Warm up:
Warmy+
Tabata, 3 rounds of;
Step ups
Handstand hold
Broad jumps
Push ups
Xfit WOD:
50-40-30-20-10 reps:
wall-balls (20/14)
Kettle bell swings (53/35)
Pull up work;
5×10
12/12/16
varied - functional - intense
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