11/20/24

Warm up:

Warmy+

Tabata, 3 rds of:

Split squats

Plank shoulder taps

Hold bottom position squat

Push ups

Xfit WOD:

• For Time
• Buy-In: 100 Air Squats
• 50-40-30-20-10 Reps
• Box Jumps (24/20 in)
• Wall Ball Cleans (20/14 lb)
• Kettlebell Swings (53/35)
• Run twice around the gym – in between exercises

Pull up work:

6,6,7,7,8