Warm Up
100 singles
4x
10 scap pulls
5 squat jump to pull up
5 reverse burpees
WOD 1
Tabata
Row - for total cals
Rest 1 min.
Strict pull ups - total reps
Rest 1 min.
Goblet squats 53/35 - total reps
Rest 1 min.
Russian KB swings 53/35 - total reps
then rest 1 minute
WOD 2
5 min. wall sit
5 burpees every time off wall
Post
3 mins max sit ups
10 inch worms