First to 50cals leader board up on the whiteboard!
Get on the assault bike and try it out!
3,2,1 go!
EMOMx16
Min 1: Prowler Push or Sled Pull – you choose load and distance
Min 2: GHD – you choose reps (you can sub sit ups or T2B)
Min 3: Double unders – you choose reps
Min 4: GOAT - you choose reps
*Your goal should be to work for approx. 40 seconds/rest 20 each station
* What is a goat?? A goat is something you hate because you're not good at it, and you're not good at it because you avoid it like the plague. Typical goats would be: pistols, wall balls, burpees, T2B, rowing, handstands, HSPU's…. (no barbell work)
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