Warm-up, (15min): 3 Rounds of 100 Clicks, 10 KB Swings, 10 V-sits. Dynamic Stretch
Strength, (15 min.): Bar Dips / GHD Hip Extension
(8+10)5
Do Weighted Dips if possible.
WOD: TABATA THIS IV
Complete a Tabata for each of the following exercises.
Slamball
Rest 40 Sec.
V-Sits
Rest 40 Sec.
Bent Row w/plate
Rest 40 Sec.
KB Swing
Score is the total of your lowest rep count for each exercise.
Icing: Saddle 1 min., Frog 3 min.