ON 8:00 RUNNING CLOCK…
2x50m Shuttle Run
30 Jumping Air Squats
2x50m Shuttle Run
30 Glute Bridge-Ups
2x50m Shuttle Run
5 DBL DB DL
50 Single or Double Unders
2x50m Shuttle Run
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders

-2:00 Rest / Transition-

GOAT WORK!
Determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).

EMOM x 10 MINUTES
MIN 1 - :40 EZ Run
MIN 2 - :40 Goat Work for Gymnastic Push

WORKOUT

FOR TIME
400m Run

Immediately Into...

5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
15 Wall Ball Shots (20/14)

Immediately Into...

400m Run

(Score is Time)