Sunday Funday

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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:
A. Thruster x 5 x 4 sets
+
2 RFT
25 wall balls
25 jumping pull ups

PERFORMANCE:
A. Thruster x 3 x 4 sets, rest 90 sec
+
Jackie
1K row
50 thrusters (45)
30 pull ups

*partners must break everything up in 1/2…. P1 = 500m row, then P2 = 500m row, then P1 =- 25 thrusters, P2 = 25 thrusters etc…




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