FRIDAY

2 minutes bike/row/erg

calf pumps, boot strappers

air squats with twists, bird dogs, lunge steps (fwd)

ring holds, lowers, dips

Gymnastics

10 Min EMOM Drills

· 1^st Min: Ring Dips

· 2^nd Min: Plank

Looking for:

· Maintain active shoulders

· Strong braced core

· Bicep to ring every time

Wanting more:

· Weighted ring dips

Partner WOD

20 Minute AMRAP

· Partner A: 100-meter Dumbbell Farmers Carry

· Partner B: Calories

Aim for:

· Good grip strength

· Active shoulders in the carry

Push for:

· Consistent set times