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

FITNESS:
teams of 2 must complete the following:
A. max goblet squats in 5 min
B. max kb swings in 4 minutes
C. max burpees
D. max wall ball in 2 minutes
E. max weighted sit ups in 1 minute – passing the ball to one another, 20/16#

PERFORMANCE:
teams of 2 must complete the following:
A. max FS @ 155/105 *taken from a rack in 5 minutes
B. max hang power cleans @ 155/105 *taken from the floor in 4 minutes
C. max burpee pull ups in 3 minutes
D. max wall ball in 2 minutes
E. max weighted sit ups in 1 minute – passing the ball to one another, 20/16#




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