“Goat Day”

Pick 4 exercises you want to improve on; one from each category:
1. Weightlifting
2. Gymnastics
3. Aerobic Conditioning
4. Mobility

On the minute for 20 minutes, perform each exercise, rotating between each category.
For example:

Minute 1 – Goat 1 (Clean)
Minute 2 – Goat 2 (Toes to bar)
Minute 3 – Goat 3 (Double Unders)
Minute 4 – Goat 4 (Shoulder Joint Mob)
Minute 5 – Return to Goat 1, etc…
This is the format that will be followed by all classes. Today is NOT A BEACHBODY DAY!

On The Minute x 14 Minutes

Odd: 5 Power Cleans (135/95) + 30 Double Unders
Even: 5 Toes to Bar + 5 Wallballs (20/14)

As Many Rounds As Possible in 15 mins:

30 Jumping Lunges
30 Kettlebell Swings, 53/35
30 Push-Ups

For Load
Deadlift, 3-3-3-3-3

Complete for time
15-12-9 reps of:
Deadlift, 275/175
Box Jumps, 30/24

“Goat Day”

Pick 4 exercises you want to improve on; one from each category:
1. Weightlifting
2. Gymnastics
3. Aerobic Conditioning
4. Mobility

On the minute for 20 minutes, perform each exercise, rotating between each category.
For example:
Minute 1 – Goat 1 (Clean)
Minute 2 – Goat 2 (Toes to bar)
Minute 3 – Goat 3 (Double Unders)
Minute 4 – Goat 4 (Shoulder Joint Mob)
Minute 5 – Return to Goat 1, etc…

This is the format that will be followed by all classes. Today is NOT A BEACHBODY DAY!