Sunday Sunday 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

FITNESS-
Teams of 2 must complete the following
5 minute amrap
25m shuttle sprints
5 min amrap
5 unbroken burpee box jumps
5 min amrap
30 sec max double unders
5 min amrap row for meters switch every 30 sec

PERFORMANCE-
Teams of 2 must complete the following
5 minute amrap
max C&J @ 135/95 – switching every rep
rest 5 minutes
5 minute amrap
25m shuttle sprint
rest 5 minutes
5 minute amrap
max distance on rower
switching every 30 seconds