Sunday Funday

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. CG Bench – find 1RM
+
15 min amrap
10 wall balls
200 meter run




Leave a Reply

Your email address will not be published. Required fields are marked *