200m Run then 3rds of:

4 Push-up to Spiderman

6 Med Ball Clean

8 Single Leg Romanian Deadlift with ball


3 sets

60sec Max Reps Sumo Deadlift @ 40% of 1RM Deadlift

Rest 60sec

60sec Max Reps Tempo Push-ups @1111

Rest 60sec


As Many Reps As Possible in 7min of:

Wall Balls (20/14) both to 10ft

*Every minute on the minute, 5 Burpees

Last done on 12/3/18

Finish: Spend some time working on a GOAT.

Goats are the movements that we aren’t very good at and don’t like doing. A goat is usually a higher skill movement that takes time to develop and you may have decided that it’s just not for you, so you always modify. It’s the exercise or movement that you dread when it shows up in a workout. Well, now is the time to work on your weakness!

Previous PostNext Post