Warm Up:
Warmy+
Tabata, 3 rds. of:
Plank Hold
American KB Swings
Bar Hang
Bear Crawl to half court
Xfit WOD:
10 Push Ups
10 KB Swings (53/35)
Run 4 laps out on the field
20 Push Ups
20 KB Swings
Run 3 laps
30 Push Ups
30 KB Swings
Run 2 laps
40 Push Ups
40 KB Swings
Run 1 lap
50 Push Ups
50 KB Swings
Run 1/2 lap
Pull up work;
8,8,8,7,6
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