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 two must complete the following:
400m run
5 rounds of
10 jumping pull ups
10 burpees
50 jump rope singles
400m run
*1 works at a time

PERFORMANCE-
Teams of two must complete the following:
run 800m (in team)
5 rounds of
10 CTB pull ups
21 burpees
run 800m
*1 works at a time on ctb/burpees




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