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. Power clean – build to tough single in 10 min
B1. kb bent over row, 10/arm x 3; rest 60 sec
B2. 2 min double under practice; rest 60 sec
+
10 min amrap
10 burpee box jumps
15 sit ups




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