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
