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 2 in 20 min switching every round
5 push ups
7 ring rows
10 air squats

Team workout:
teams of 2 must complete the following:
max rounds of Cindy in 20 minutes
switching every round