Focus:
8 Min Tabata Alternating
Wall Ball 20/14
Kettlebell Swing 2/1.5
Rest 4 minutes then directly into wod
WOD:
Endurance
2 Rounds
3 min Row Moderate pace
1 min rest
2 min row’ (500m Pace)
30 sec rest
1:30 min row (500m sprint pace)
1 min rest
1 min row All out Sprint
rest 2 mins
Skill
5-10 mins practice
Kip Swings
Knee raises
T2B
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