Warm up


2 rounds

200 m run

10 walking Samson lunges

20 sec supinated hang

10 sciatic nerve floss

5 eccentric ankle dorsiflexion

10 kossack squats



WOD


“Sunday Funday”


45 minutes


5 rounds


5 minute LIGHT cardio

2 minute HARD cardio

2 minute of GOAT work


*goat work includes pull-ups, t2b, Muscle Ups, HsPu, Double unders, Box Jumps, Pistol’s, handstand walking