Sundays w/ Bonfiglio


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


A. 1 1/4 Front Squat, 3 x 5; rest 2 min
B1. Bulgarian split squat @3011; 3 x 5/leg; rest 45 sec
B2. DB bent over row, 3 x 5/arm; rest 45 second
40pull up
40 sit ups
40 push ups
40 air squats
*coaches note should take less then 10 minutes scale accordingly