The exercise prescription for Gabrielle and Frank are the same. Most everyone needs to squat and deadlift. Gabrielle has the flexibility and Frank has the strength. Both can be developed with the same movements we just adjust the load and reps. With kids we go out of our way to make things fun, as adults we realize it "doesn't have to be fun to be fun".
WOD
3 rounds of 15 x bw deadlifts
20 x box jumps
rest 1 1/2 minutes then
3 rounds of 15 x kb swings 35#, 50#, 70#
20 x double under attempts
rest 1 1/2 minutes then
3 rounds 15 x back ext (Not hip, but back)
15 x GHD situps
