Warm Up:

2 rounds
200m run
15 unbroken kb swings
5 unbroken toes to bar
1 length kartwheels (1st round, right/2nd round, left)
10 fast pulls on rower

Goat: 20 minutes
Do 1-3 reps of a skill of your choice on the minute every minute for 20 minutes.  Do mobility in between.
Choose Handstands, handstand walks, shoulder touches, muscle ups, pullups, pushups, pistol squats, an oly lift,
KTE, TTB, etc...

Double Unders
Kettlebell (american) 2 pood/1.5 pood

Leave a Reply.