Sunday Funday


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


A. DL,; rest 2 min (build to 90% of 1RM)
500 meter row x 3; rest 5 min
3 min max bear crawl