Sunday Funday

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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
L-sits

Then

A. DL, 5.4.3.2.1; rest 2 min (build to 90% of 1RM)
+
500 meter row x 3; rest 5 min
+
3 min max bear crawl




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