SKILL
EMOM x 12 MINUTES
MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ
GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders
WORKOUT
AMRAP x 15 MINUTES*
8-10-12-14…and so on
Air Squat
Sit-Up
*30 Double Unders after each full round
FINISHER
FOR QUALITY
400/200 Alt. Box Step-Ups (24/20)*
Week 2 of 6 — “Chad” Extra Credit
*Weight Vest Optional