Sunday

MEMORIAL DAY SCHEDULE:
9am
NOON
4:30

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 complete
60 jumping pull ups
60 wall balls
50 jumping pull ups
50 wall balls
40 jumping pull ups
40 wall balls
*1 partner works at a time, break up the reps any way to achieve rep count

PERFORMANCE-
Team workout
Teams of 2 must complete the following:
15 CTB pull ups
15 C&J @ 135/95
12 CTB pull ups
12 C&J @ 135/95
9 CtB pull ups
9 C&J @ 135/95

*parnters must switch each movement… so each round one partner must do the pull ups while the other does the C&J.. next round they must switch what movement they do




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