FRIDAY

A smile

Gymnastics Development

10 Minute EMOM

·  1^st min: Ring Rows

·  2^nd min: Plank

Focusing on:

·  Consistent sets

·  Braced core

WOD

For Time:

18-minute CAP

21-18-15-12-9-6-3

·   Heavy kettlebell Swings

·   Sit-ups/GHDs

·   100-meter Run

Aiming to build:

·  Consistent sets

·  Pacing

·  Fast recovery