Warm up:
Warmy+
Tabata, 3 rds of;
Push ups
Squats
Bar hang
Run down and back
Xfit WOD;
For time, 27,24,21,18,15,12,9,6,3 of;
KB swings
KB squats
Wall ball Abmat sit ups
Pull up work
8×5
varied - functional - intense
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