Warm up:
Warmy+
Tabata, 3 rds of;
Split squats
Plank hold
Squat jumps
Run (baseline to baseline)
Xfit WOD:
Station 1, 10 minutes EMOM of;
7 KB Swings (53/35)
7 KB Squats
Station 2, 10 minutes E:30 O:30 of;
Plate push
Station 3, 10 minutes EMOM of;
7 K2E
7 Push ups
Pull up work:
18,11,10,10,9
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