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

Teams of 2 must complete the following:
150m FW @ 70/55#
while P1 is walking P2 must complete max plank hold
each partner has a turn here
+
100m FW @ 70/55#
while one partner is walking the other must complete max calories on the rower
switch
+
75m FW @ 70/55#
while one partner is walking the other must complete max burpees




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