Warm Up:
Warmy+
Tabata, 3 rds of; Squats, HRPUs, High keens, Plank hold
Xfit WOD:
For time, 5 rounds of;
Buy-in – 800M run
25 KB Squats (53/35)
25 Push Ups (odds), Leap frog burpees (even)
25 Sit Ups
25 KB Swings (53/35)
Cash-out – Forward bear crawl to mid-field, backwards bear crawl to starting point
**reps are each. On the buy-in run, both partners start; one will peel off at the 400 mark and start the KB squats while the other partner finishes their 800m run. When the partner, who kept running, returns, the partner who was working finishes their run. Once both have completed the 800M run, they can continue with the Rx’d exercises and rep count. Cash-out starts only when both partners are done with all rounds and reps.
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