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:
teams of 2 must complete the following
20 min – 1 works at a time
10 burpees
10 ring rows
10 goblet squats
10 kb swings
10 sit up

PERFORMANCE:
teams of 2 must complete the following
50 db manmakers
50 K2E
50 wall balls
50 kb swings @ 70/55#
50 burpees