Essentials/Fitness/Performance:
A.
Mobility
Pretzel R x 3min
Pretzel L x 3min
Thread the Needle R x 1min
Thread the Needle L x 1min
Puppy Dog x 1min
Bound Angle x 3min
B.
GOAT DAY
21min EMOM
1.Body Weight, for Example(All gymnastics movements or any part of a complex gymnastics movement, exception is no Box Jumps )
2. Kettlebell Movement, for Example (Swings..Russian or American, Snatches, TGU, Goblet squats, windmills…)
3.Monostructural Movement, for Example (Run, Row, Jump Rope, Airdyne, Ski…)
*All work is to be done in 45 sec with a 15sec rest or transition to the next movement. Reps do not matter with this workout, time is spend to work on performing the movement more efficiently and proficiently rather than worrying about total reps or speed.