Warm up:
Warmy+
Tabata, 3rds of:
Dead hang pull ups
Wall sits
Plank hold (half way down)
Squats
Xfit WOD:
21,18,15,12,9,6,3 of;
Wall balls (P holds plank)
Push ups (P wall sits)
T2B (P holds bottom position squat)
Back squats (115/75) P single skips
Cash out 100 (ea.) KB swings
Pull up work:
5×7
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