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
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:
400m run
21 jumping pull ups
x2
+
500m row
35 wall balls
x2
+
50 meter farmers carry

PERFORMANCE-
Teams of 2 must complete the following:
400m run
21 pull ups
x2
+
500m row
50 wall balls
x2
+
100m farmer carry (70/55)

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