27 Dec Friday, December 28th

A.
Gymnastic Goat Work! (12MIN)

Dedicated time for mechanics and controlled movement patterns.
Any of the below listed:
-Bar/Ring Muscle Ups
-Pull-Up Variation
-HSPU/Walk/Hold

B.
Complete as many rounds as possible in 7 minutes:

6 Reps of Chosen Goat Movement (only 1)
35 DU/90 Single Unders
* Goat movement should be something approachable unbroken or 2 sets maximum.

C.
Finisher (15MIN)

3 Sets
10-12 Seated Dual Db Shoulder Press
10-12 Barbell Bent Over Row
20-24 Banded Face Pulls *Red Bands

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