9/22/23

Warm Up:

Warmy+

Tabata, 3 rds of;

Hollow hold

Hold bottom position squat

HRPU’s

Wall sit

Xfit WOD:

• For Total Reps (with a Partner)
• Buy-In:
• 50 Push-Ups
• 50 Sit-Ups
• 50 Air Squats
• Then, EMOM for 15 minutes of:
• Plate push down, P2 pushes it back
• Plank Hold during the rest of the minute
• Cash-Out:
• 50 Air Squats
• 50 Sit-Ups
• 50 Push-Ups

Pull up work;

16,10,9,9,8