Warm up:
Warmy+
Tabata, 3 rds of;
Decline push ups
Squat jumps
Plank
Wall ball
Xfit WOD:
50,40,30,20,10 of;
Wall ball cleans (20/14)
HRPU’s
Cash out: bar hang hold for max time.
Pull up work;
10,8,6,8,10
varied - functional - intense
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