June 9th, 2014 - Monday

Warm Up

GOAT Training

5-5-5-5-5

Mobility

Shoulders

Strength

3 x 5 – Back Squat @ H.P.

*rest 90 seconds

Conditioning

10 RFT:

1 Trail Run 

10 Pushups

10 Air Squats 

*15 minute cap

Strength

1a) 4 x 3 – OHS @ H.P. (heavier than last wk; form permitting)

*rest 60 seconds

1b) 4 x 20 – FR Lunges @ H.P. (heavier than last wk; form permitting)

*rest 60 seconds

Conditioning

10 RFT:

1 Trail Run 

10 HR Pushups

10 Jumping Squats

*15 minute cap

Strength

1a) 4 x 3 – OHS @ H.P. (heavier than last wk; form permitting)

*rest 60 seconds

1b) 4 x 20 – FR Lunges @ H.P. (heavier than last wk; form permitting)

*rest 60 seconds

Conditioning

10 RFT:

1 Trail Run 

10 Plyo Pushups

10 Jumping Squats (45#/35#)

*15 minute cap