FRIDAY 17 JANUARY

GYMNASTICS & ROWING METCON

GYMNASTICS

4 Rounds For Quality:

- 40s Plank Hold

- 14 Handstand Hold R>L Shifts

- 5 Resistance Band Internal Rotations

- 5 Resistance Band External Rotations

CONDITIONING

For Time (15 min time cap)

- 2km Row

- 200 Double Unders