Sunday Sunday 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


A. CG bench – build to 1RM
B. T2B – amrap x 1
C. 3 min amrap double unders
6 min amrap
30 second row
10 box jumps (24/20) step down