Sunday Funday

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
*Power clean

Then

FITNESS-
Teams of 2 must complete the following:
A. 7 minutes to find max strict BB shoulder press
+
17 minute amrap
10 kb swings
7 burpees
*switch after each movement – P1 does 10 kb swings, the P2 does 10 kb swings, P1 does 7 burps, then p2 does 7 burpees. etc.. for max reps

Performance-
Teams of 2 must complete the following:
A. 7 minutes to find max strict BB shoulder press
+
17 minute amrap
20 kb swings, 70/55#
20 burpees
*switch after each movement – P1 does 20 kb swings, the P2 does 20 kb swings, P1 does 20 burps, then p2 does 20 burpees. etc.. for max reps