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 – teams of 2 must complete the following
3 rounds of
40 med ball cleans … switching whenever they see fit
400m run – carrying the med ball

PERFORMANCE-
Team workout – teams of 2 must complete the following
3 rounds of
50 med ball cleans @ 20/16#… switching whenever they see fit
800m run – carrying the med ball




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