Warm-Up
Broad Jump to 100m
Karaoke facing BCBS to 200m
High Knees to 300m
Lunges to 400m
Then the same in reverse order
Strength
1. Goat 1**
5-5-5-5
**If your goat is a gymnastic movement treat it as a strength set–add load if needed. If your goat is conditioning rest 1 minute between intervals (400m run, 500m row, 50-100 dubs)
2. Power Clean
2-2-2-2
WOD
Run 400m
15 Goat 1
Run 200m
15 Goat 1
Run 400m
-Remember, if your goat is gymnastics add some reps. Decide before you start what number you think will best suit you and stick with it!