Warm Up:
Warmy+
4×4 KB Swings (American style), KB Squats, HSPUs + run down and back
Xfit WOD:
AMRAP of;
Station 1 (10 minutes):
“Cindy” (5 pull ups, 10 push ups, 15 squats) with a twist. P2 starts with a bar hang while P1 completes his/her pull up rep count. Then P1 continues to stay on bar and hold until P2 completes his/her reps. Move to push ups, where P1 completes his/her rep count while P2 holds plank. Once P1 finishes his/her rep count, they hold plank while P2 completes his/her rep count. Move to squats where P1 completes their reps while P2 holds bottom position squat. Switch then start back with pull ups.
Reat 1 minute
Station 2 (10 minutes)
Start with 2 Wall Balls + 2 Burpees then add 2 reps to each exercise and complete as many rounds as possible. P1 starts, completes wall balls then P2 then P1 burpees then P2 and so on.
Rest 1 minute
Station 3 (10 minutes)
10 Front Squats (115/75)
10 KB Swings AHAP
P1 and P2 go back and forth between exercises
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