“Goat Training”

Rope climbs! Practice rope climb techniques!

A “Goat” is a movement you want to work on, suck at, or both. Very simply put, it’s the movement that makes you grimace every time you see it because you can’t do it or you suck at it.


1000m Row/800m Run


5 Rounds:

  • 5 Toes to bar
  • 10 Deadlifts
  • 15 Box Jumps

L1: 185/135
L2: 155/115,
L3: 135/95 or lower, V-ups

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