A.
“Goat Day”
On the Minute x 20 or
Every 2mins for x 10
Odd: Movement 1
Even: Movement 2
*Practice two movements you want to get better at.
Or
At low intensity…
5:00 Cardio if ur choice (Run/Row/Bike/Ski)
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace
2 Rounds:
5 DB Cleans (22.5’s/15’s)
250m Row
5 Thrusters (22.5/15’s)
15 GHD Sit-Ups or 20 AbMat Sit-Ups
2 Rounds of:
5 DB STOH 22.5/15’s
250m row
5 Devils Press
10 Back Extensions
5:00 Cardio if ur choice (Run/Row/Bike/Ski)
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace