10/28/26

Warm Up:

Warmy+

Tabata, 3 rounds of; Wall Ball Cleans, HRPUs, KB squats, and run down and back

Xfit WOD:

10 rounds of;

10 KB Swings (53/35)

10 Wall Balls

10 Push Ups

**P1 runs a mile on the treadmill, then comes back into the gym and alternates plate push to baseline, bear crawl back to baseline, then run back to plate and start sequence over. P2 is to complete all 10 rounds before a switch occurs. Each partner will complete 10 rounds plus the 1-mile run, and however many rounds are necessary with the plate push, bear crawl, and run.

Pull Up Work;

10,5,9,6,7