Sunday “Goat Day” 3-27-16


Sunday “Goat Day” 3-27-16


The Lord reigns; let the peoples tremble!
    He sits enthroned upon the cherubim; let the earth quake!
The Lord is great in Zion;
    he is exalted over all the peoples.
Let them praise your great and awesome name!
    Holy is he!

Psalm 99:1-3

Skill Work

A. 30min 3 Skill based goats:

Pick 3 things you want to work on

5-10 reps

**alternating between goats

(Pull up work, bar position work, squat technique etc.)

B. Simple Row:
-2000-4000 meters
**moderate pace/ work with partner if needed


Cash Out

C. 10 min Mobility:
Work mobility in hips, ankles, or shoulders etc.