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:
10 minutes to find max weight lifted bt. the two
CG bench press for 3 reps
Weighted pull up x 3 reps (find thinnest band)
strict shoulder press x 3 reps
+
10 minute amrap
200m row/run
15 sit ups
30 jump rope

PERFORMANCE-
teams of 2 must complete the following:
10 minutes to find max weight lifted bt. the two
CG bench press for 3 reps
Weighted pull up x 3 reps
strict shoulder press x 3 reps
+
10 minute amrap
200m run
15 sit ups
30 double unders




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