Warm up:
Warmy+
Tabata, 3 rds of;
Reverse lunges
HSPU’s
Squats jumps
Strict press (barbell only)
Xfit WOD:
2 rds, 20,15,10,5 of;
P1 – wall balls, P2 plank hold, switch
P1 push press (96/65), P2 hold bottom of squat, switch
P1 front squats (95/65), P2 AMRAP of DU’s / single skips, switch
P1 bent over rows (95/65), P2 hang from bar
Pull up work
5×10
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