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
5 minute amrap
5 goblet squats
3 DL
(alternating every round)
-rest 5 minutes-
10 minute amrap
6 kb goblet lunge steps (3/leg)
5 box jumps
4 push ups
(alternating rounds)

PERFORMANCE-
Teams of 2 must complete the following
5 minute amrap
5 burpees
3 DL @ 225/135
(alternating every round)
-rest 5 minutes-
10 minute amrap
8 HPC @ 95/65
5 box jumps, 30/24”
3 HSPU
(alternating rounds)




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