"GOAT DAY"

Line Drills:
6m. Knee Hugs
6m. Knuckle Drags
6m. Quad Walk
6m. Cradle Walk
6m. Walking Spiderman
6m. Side Lunge
6m. Skips
6m. Butt Kicks
6m. High Knees
6m. Side Shuffle L/R
6m. 1/2 Speed Runs
6m. 3/4 Speed Runs

EMOM 20:
Minute 1: 20 Sit-ups + Max Dumbbell Snatches
Minute 2: 200 Meter Run

Dumbbell: (22.5/15)

Score = Total Reps of Dumbbell Snatches

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)