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
teams of two must complete the following
2K row
40 burpees
60 wall balls
800m run
*each partner works one at a time, both partners run together at the end

PERFORMANCE-
team workout
teams of two must complete the following
500m row
20 burpee box jumps
then
100 thrusters @ 45#
then
5 rope climbs
800m run