Warm-up:
Warmy+
Tabata, 3 rds of;
Shoulder taps (R shoulder tap, plank, L shoulder tap)
Box jump stepovers
Clusters
Push-ups
Xfit WOD:
5 rounds of:
Burpees
Power snatches (75/55)
Box jumps (24/20″)
Squat cleans (75/55)
Pull-ups
The same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises.
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