AMRAP x 5 MINUTES
15 Jumping Jacks
10 Arm Circles
10 Arm Crosses
3 Wall Walks

EMOM x 10 MINUTES
MIN 1 - 3-5 Reps of Gymnastic Goat*
MIN 2 - :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on...

HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip

EVERY 3:00 FOR 15 MINUTES
Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)

FOR RECOVERY
5:00 Foam Rolling Focusing on Lats & Upper Back