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

-GOATS

Then

Fitness-
Teams of 2 –
4 rounds
10 ring rows
10 wall ball
switching after each round
+
4 rounds
20 meter bear crawl
15 kb swings
*switching after each round

Performance-
Teams of 2 –
4 rounds
250m row
15 wall ball
switching after each round
+
4 rounds
400m run
21 kb swings, 55/35#
switching after each round




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