"GOAT DAY"
- WARM UP
- WOD
-
POST-WOD
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)