Warm-Up: Coach’s Choice
Strength/Skill: Gymnastics
10 Minute AMRAP for Quality
2 – 4 – 6 . . .
Ring Rows
Push Ups
Stimulus/Focus: This session is for quality. Move well. Focus on form and technique. Choose challenging scales.
WOD: 21 Minute GAFAP
Wall Walks
Ab Mat Sit Ups
Shuttle Runs (25′ Out and 25′ Back)
*Start with one rep of each. Increase by one rep each round.
Stimulus/Focus: The long time domain will require you to find a pace and settle into it. The workout has movements that will target your whole body, including your lungs.
Cool Down: Tabata Banded Good Mornings