7.10.19

“Goat Day”
On the Minute x 12
Odd Minutes: Movement 1
Even Minutes: Movement 2

8 min Metcon Prep

6 Rounds for Time of:
8 m Handstand Walk / Bear Crawl
4 Strict Ring Muscle ups / Pullups
2 Deadlifts @ 80% 1RM
TC 18 min

5 min - Finisher
5 Rounds
1) V-Up (12 Seconds)
-Max Effort
-scale down to Tuck Up if V-Up is too challenging.
-min 8 reps per round
2) Compression Sit Up (48 Seconds)
-Active Recovery - Slow, Continuous Movement (No Stopping)
-use hands on ground if needed
-work to keep feet on the ground
Notes: main area of focus with this progressed workout is increasing the intensity portion by changing from a sit up to a V-Up. Can be a tuck up if needed. This increase will incorporate more activation from the hip flexors.
*No rest between reps or rounds