Warm up:
Warmy+
3 rds of tabata;
Plank hold
Mountain climbers
Squat
Handstand hold
Xfit WOD;
21-18-15-12-9-6-3
Kettlebell swings 53#(35#)
Box jump overs 24″(20″)
Ab mat sit ups
20 KB squats (each round)
Pull up work;
5×10
11/15/17
varied - functional - intense
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