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


Teams of 2 complete the following 12 RFT
15 thrusters @75/55
15 sit ups

Hey athletes,
I am involved in a study at Quinnipiac University investigating the effectiveness of K-Taping and Rock taping for shoulder impingement pain with overhead athletes. If you have experienced or are experiencing shoulder pain with your lifts and even on a daily basis now with reaching over head, and would like to participate please email my student Matt Reynolds at
Your involvement will require one visit to the new medical center building in North Haven which is Quinnipiac University North Haven Campus. We are using EMG to measure your muscles that are involved with impingement and their potential for full firing with and without the tape.
Thanks and pass on to anyone else you know who fit the criteria and is willing.
Dr. Keith at CFM

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