Warm up:
Warmy+
Tabata, 3 rds of;
Square bear crawl
HRPU’s
Lateral jumps over line
Plank slide
Xfit WOD:
AMRAP in 12 minutes of;
Complete as many reps as possible in 12 minutes of:
1 pull-up, 2 push-ups, 3 squats
2 pull-ups, 4 push-ups, 6 squats
3 pull-ups, 6 push-ups, 9 squats
Etc.
Follow your partner, start after each exercise that has been completed
2 minute rest…then
50,40,30,20,10 of;
Wall ball (20/14)
12 time cap
**if you finish your wall ball rep count before the time cap, go back to the first station, and start where you left off.
Couch stretch 2×1 plus 3 minute bottom squat hold
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