Warm up:
Warmy+
Tabata, 3 rds of;
Step ups
Hang from pull up bar
Squats
Push ups
Xfit WOD;
5 Rounds for Time
18 Kettlebell Swings (53/35)
13 Burpees
23 Wall Ball Shots (20/14)
Pull up work;
5×10
8/30/10
varied - functional - intense
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