Warm-up: Dot drills, zombie walks, walking quad stretch, butt-kickers, walking spidermans and bear crawls
Mobility: Choose your goat and work Mobility accordingly (see coach for suggestions as needed)
Skill: GOAT DAY – 20 minutes to work on a goat: kipping skills, double-unders, rope climbs, HSPU or MU progressions
Conditioning: AMRAP 12 minutes: X reps of your Goat and 15 Burpees (Consult with your coach to determine how many reps to work of your goat)
