Warm up: 3 in 3 push ups, situps, and grasshoppers
Mobility: Anterior smash (chest and shoulders), Sampson stretch, foam roll your tight bits
Skill: Goat work – pick from: HSPU, Push-up, True push-ups, Ring dips, or rope climbs
Conditioning: 20 min AMRAP of:
- X Goat (coach to help determine number of reps)
- Run 200m
- 15 Burpees
- Rest 1 min
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