(Gymnastics Focus)
WOD Review the warm up all together: 60 sec row, 10 leg swings/leg, 20 sec/leg Spiderman str, 10 wall squats, 5 ring rows w/2 sec hold, 10 BB back squats
SOD
3-4 sets of 6-8/leg of Weighted box step-ups AND 3-4 sets of 5 TVWQB with 2.5-10# (18 min)
WOD
AMRAP 16:
20 Overhead squats (95/65) (50+ 65/35) (Fitness: Goblet squats)
20 Fwd Alt lunges (10/leg & body wt)
20 Toes to bar (50+ K2C)
20/15 cal Row (50+ 15/10)
