Sunday Sunday!!

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-
Partner work out:
teams of 2 must complete the following:
10 minutes for each person to get a tough Front Squat
8 minutes – amrap TGU – P1 does 1 in right and left arm then P2 goes
6 minute – amrap jump rope *1 works at a time
4 minute amrap step ups
2 minute amrap plank hold (each person must get 2 minutes).. can work @ same time

PERFORMANCE-
Partner work out:
teams of 2 must complete the following:
10 minutes for each person to get a tough Hang Squat clean
8 minutes – amrap TGU – P1 does 1 in right and left arm then P2 goes
6 minute – amrap double unders *1 works at a time
4 minute amrap box jumps, 24/20”
2 minute am rap weighted plank hold (each person must get 2 minutes).. can work @ same time




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