Its time to wipe that grin off this goats face…MASTER THAT GOAT!

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


Teams of 2 must complete the following:
2 rounds (20 min cap) *1 works at a time
20 push ups
40 ring rows
60 squat thrusts
80 meter FW
100 jump rope singles

Teams of 2 must complete the following:
8 rounds for time *Partners must switch between each movement…. P1 does HSPU, P2 does dips, P1 does strict pull ups, P2 does kipping pull ups.. then then switch order next round etc…
10 HsPU
10 ring dips
10 strict pull ups
10 kipping pull ups