Warm Up

Coaches Choice

Performance

EMOM x 30

Min 1: Monostructural Conditioning - Pick the movement you hate the most (Run/Bike/Row)
Min 2: Gymnastics Goat (Anything bodyweight - something that needs work)
Min 3: Barbell Goat (Any movement that revolves around barbell)

Guidelines:
Min 1: Should last anywhere from 30-45 seconds and be constant movement
Min 2: Should last anywhere from 20-40 seconds and be taxing, but short of failure.
Min 3: Should last anywhere from 1-20 seconds and be technically proficient, physically taxing, but not overwhelming.