Sunday
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. OHS skill-work
B1. CG bench, 4 x 3 – 5; rest 60 – 90 sec
B2. BB bent over row, 4 x 6 – 8; rest 60 – 90 sec
+
10 min amrap
10 burpees
10 K2E

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