Fitness
4 sets
DB chest press x 10-12
TRX Tricepss extension x 12-15
Flutter kicks x 50
Rest 45 seconds between each movement
3 rounds for time
15 Burpees
15 KB swings
15 sit ups
Performance
4 sets:
Ring dips x 3-6
T2B x 6-8
60 seconds DU practice
Rest 45 seconds between each movement
3 rounds for time
15 Burpees
15 KB swings 24kg/16kg
15 sit ups
Sport
5 minutes working on DU efficiency:
Pick a number of UB DU that is realistic for you, complete the reps take 10 breathes then repeat
10 minutes working HS:
Standing plate hold x 20-30 seconds
1/2 wall climb to support x 20-30 seconds
Wall climb to full support (toes only) x 20-30 seconds
Free standing x best effort
15 minutes working your weakness:
Review the “Open” folder and discuss details and create a plan to attack that goat
