Warm Up:
Warmy+
Tabata, 3 rds. of;
Hanging from bar, leg lift, split lift and knee lift
Hold bottom position squat
American swing KB
Push up’s
Xfit WOD:
For time;
4 plate pushes (ea. partner)
63 kettlebell swing (ea.)
36 pull-ups (ea.)
3 plate pushes
42 kettlebell swings
24 pull-ups
2 plate pushes
21 kettlebell swings
12 pull-up
2×1 minute couch stretch (ea. leg)
30 sec. arm band stretch (ea. arm)
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