Warm up:
Warmy+
Tabata, 3 rds. Of;
Run – baseline to half court, back to baseline to baseline.
Push up’s
Split squats
Side plank hold
Xfit WOD:
50,40,30,20,10 for time of;
Wall ball
Hang clean (75/55)
Back squats (75/55)
HRPU’s
**reps split with partner and wear weighted vest (20/14)
Pull up work;
14, 10, 8, 8,8
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