"GOAT DAY" / "DRYWALL"
- WARM UP
- WOD
-
Post-WOD
- 2:00 Easy Bike
- 0:30 Active Spiderman
- 0:30 Dive Bombers
- 1:00 Moderate Bike
- 0:30 Active Samson
- 0:30 Alternating Quad Stretch
- 0:30 Fast Bike
- 0:30 Alternating Side Lunge
- 0:30 Alternating Cradle Stretch
OPTION 1: "GOAT DAY"
EMOM 20:
- Minute 1: Movement 1
- Minute 2: Movement 2
*Score = Checkbox
*Move for Quality!
OPTION 2: "DRYWALL"
EMOM 20:
- Minute 1: 15 Kettlebell Swings + Max Wall Walks
- Minute 2: Calorie Ergo
Kettlebell: (24/16)
*Score: Wall Walks + Bike Calories
COOLDOWN
MOBILITY
1:00 Updog
AFTER CLASS
2 Rounds. . .
- 1:00 Pigeon Pose (each side)
- 0:30 Chest Opener Stretch (each side)
- 1:00 Couch Stretch (each side)
- 0:30 Child’s Pose (both hands reach to the L/R)