Warm up:
Warmy+
Tabata, 3 rds of;
Split squats
HRPU’s
Wall ball cleans
Handstand hold
Xfit WOD;
For time of;
100 wall balls
100 KB swings
100 goblin squats
100 sit ups
Pull up work
5×5 strict with 5 second release.
varied - functional - intense
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