Lifestyle & Fitness
Warm up: AMRAP 10 Personal Goat Warm up
–This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell for a movement like sotts press. This should be wall ball, box jump, pull-up, T2B, HSPU, pistol, jump rope, Burpee, or any skills that hold you back in a wod.
Example: 3 Toe 2 Bar 10 double under attempts :30 second handstand holds
Team MedBall Relay
AMRAP 20 Teams of 2(same ability) 200m Med ball Run (20,14) 10 Partner Medball Situp Throws
–One teammate works at a time. First teamate completes the run and situps. After 10th throw second teammate can start their run. Every time the ball is dropped it is a 5 burpee penalty each to be done at the end of the WOD. Ball must touch the ground overhead while doing the Situp. Coach will help keep track of penalties.
Performance & Sport
Active Recovery/Rest Day