Warm up:
Warmy+
Tabata, 3 rds of ;
HRPU’s
Squats
Plank
Broad jumps
Xfit WOD:
1200M, 800M, 600M and 400M while partner performs the following;
4 Rounds For Time Of;
5 Burpees
10 Push Ups
15 Squats
Rd 1 – 8 sets of the exercises above, Rd 2 – 6 sets, Rd 3 – 4 sets and Rd 4 – 2 sets
Switch run and exercises each round.
Pull up work:
11,9,8,7,7
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