Warm up:
Warmy+
Tabata
Plank
Mountain climbers
Squats
Sprint to half count, back, sprint to baseline then back.
Xfit WOD:
5 rds of;
20 thrusters (75/55)
10 dips
20 push ups
10 slam balls 40/30)
Baseline to baseline front rack lunges (75/55)
Pull up work;
5×10
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