STRENGTH

Skill Work :
Ideas:
Light Oly Work
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work ie. row, run, bike
Double Unders
Body Composition Work

METCON

GOAT WOD:
EMOM 20:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work

EXTRA CREDIT

Biceps/Glutes – Alt. Tabata – 8 x 20s work/10s rest:
1a) Glute Bridge
1b) Banded Hammer Curls