Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- overhead squats
- pull ups
- push ups
- kb swing
- GHD
- sit ups
- hip extensions
WOD:
“The Goat”
pick 2-4 different movements that are your weakest technically and we’ll put them together into a 20 minute AMRAP. Think broad and come to class with ideas already in mind. Think gymnastic, olympic, power lifting, kettlebell work, met con capacity, plyometric. Anything is game!
Post workout and rounds to comments