Savin rock 7th place after day 1!!!!


Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
Take 10-15 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


A. OHS skillwork
B1. CG bench, 4 x 3 – 5; rest 60 – 90 sec
B2. BB bent over row, 4 x 6 – 8; rest 60 – 90 sec
10 min amrap
10 burpees
10 K2E

I can not express how happy the coaches are with our team! They are absolutely killing it so far! They took first place in Fran by 36 reps!! They need to be top 5 in order to make it to the finals. So it would be awesome to get a sea of green and black cheering them on! So come by tomorrow and support them! Guys and gals the coaches are proud of you! Keep doing work and have some fun!