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. Power clean – build to tough single in 10 min
B1. kb bent over row, 10/arm x 3; rest 60 sec
B2. 2 min double under practice; rest 60 sec
10 min amrap
10 burpee box jumps
15 sit ups