GOAT DAY!
Skill review – KB swing
3 min Warm-up: Alternating 20 seconds of each DU / KB
Mobility: 10 minutes of mobility on hips and shoulders
Skill: Work your Goat* for 15 minutes – Pick from this short menu of common goats: Rope climbs, DUs, Overhead Squat, or Muscle-up (or a progression thereof)
Then, for 15 minutes – “Goat and Swing”
- Even minutes – X reps of Goat*
- Odd minutes – 10 KB Swings
*Coach & athlete to determine rep scheme.
Beginner’s option: DUs or rope climbs preferred
Time to get some good work in – accomplishments will be listed on the board!
