Just a Sunday with Ol’ Mena

SLOTH PULL UPS!

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:
SAME AS PERFORMANCE

PERFORMANCE:
teams of 2 must complete the following: one works at a time
20 min
20 meter bear crawl
20 meter farmers carry
20 meter OH walking plate lunge step (45/25)
20 sec L sit hold from bar (max hold in 20 sec)