Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
Take 10-12 minutes to work on a GOAT
Sample Goat Movements
All variety of pull-ups
Push ups
Toes to bar
Knees to elbow
Handstand push ups
Double unders
GHD sit ups
Ring dips
Rope climbs


Teams of 3:
max 10m front rack walking lunge steps @ 135/95# in 10 minutes
switching partners every 10m
10 minute amrap
5 pull ups
5 sit ups
*switching partners each round