Warm up:
Warmy+
Tabata, 3 rds of;
Plank, knee touches
Squats
HRPU’s
Run down and back
Xfit WOD:
Station 1, 15 minute AMRAP of;
6 burpee over bar + 1 plate push
**set up is 6 barbells using 10# plates, placing them 4’ apart down the length of the court. Once athletes finish their burpees, push plate down to baseline, repeat. Stay in a line, follow the person in front of you.
Rest 1 minute, then…
Station 2, 15 AMRAP of;
3 pull ups
5 Push ups
7 squats
Couch stretch 2×2 @ 1 minute each leg.
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