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-
Team workout here –
teams of 2 must complete the following:
20 minute amrap – switching every round
10 DB power snatch – 5/arm
5 push ups
10 box jumps

PERFORMANCE-
Team workout here –
teams of 2 must complete the following:
20 minute amrap – switching every round
10 power snatches 95/65#
13 push ups
9 box jumps, 24/20″




Leave a Reply

Your email address will not be published. Required fields are marked *