CADEN
Warm-up:
1/2 Tabata KB Swing, Roll-ups, GPU
Dynamic Stretch
Strength:
Ring Dips / GHD Situps
(10+15)3
WOD: FAST AND FURIOUS
4 min. to complete
21 KB Swing 55/35
9 HSPU
15 KB Swing
6 HSPU
9 KB Swing
3 HSPU
Rest 2 min.
4 min. to complete
5 Rope Climbs
20 Thrusters 95/65
If you finish note the time that you finish for either or both segments of the workout.
If you do not finish, your score is total reps completed during the two 4 min. work periods.
Icing:
Ring Muscle-up skill work.
KOT – Reverse Nordic 20 Reps
KOT – Jefferson Curl 20 Reps