Is the week over yet??


Goat Training

10 min EMOM

Pick two movements and alternate them for 10 min. 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.


10 min AMRAP:

  • 15 KB Swings
  • 12 Box Jumps
  • 9 Pull-ups

L1: 53/35, 24″/20″, C2B
L2: 35/25, 20″/18″, Chin above bar
L3: 25, 16″/12″, Banded/Ring rows

Try this out for your goat!

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