Warm up:
Warmy+
Tabata, 3 rds of;
Squats
Plank hold
Barbell clusters
American KB swings
Xfit WOD:
Station 1 (10 minutes – 7 rounds minimum) of;
7 Thrusters (95/65)
20 Push ups
Rest 1 minute…then
AMRAP, Station 2 (10 minutes – 7 rounds minimum) of;
7 Devil Presses (25/15)
20 KB Swings (53/35)
Rest 1 minute…then
Run 1 mile within 10 minutes
***partners work at the same time, rest is who finishes first before switching***
Pull up work;
9,9,8,8,7
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