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 must complete the following
20 minute am rap of “Cindy”
5 pull ups
10 push ups
15 squats
P1 works while P2 rest.. then switch