Warm up:
Warmy+
4×4 clusters + 25 jumping jacks
Xfit WOD:
P1 on treadmill while P2 works the following;
5 pull ups
10 push ups
15 squats
**set treadmill at level 6, incline at 2 and hold for 10 minutes. If you’re running out of gas, you can reduce incline but for each .5 drop, increase speed .5. So if you drop incline to zero your speed should be 8.
Once both partners have completed their runs, for the next 7 minutes complete as many;
7 front squats (115/75)
7 burpee to plate (45#)
Couch stretch 2×1 minute each leg + 3 minute squat hold.
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