Complete the following in any order
200m run, 80 strokes on rower, 30 cal Airdyne, 2 rope climb, 200 mountain climbers, 50 rope slams, 40 plank to bridge, 30 toe to bar, bear crawl 40m, 20 get ups 15/10, 10 manmakers 20/16
Post time on board
3rds 1 min per
Cross leg stretch IT band
Hamstring Single arm
For example, the first minute is one 10 meter sprint, the second minute is two 10 meter sprints, the third is three 10 meter sprints and so on until you can’t complete X number of sprints in 1 minute.
If you do not complete 15 rounds, you will have a 12 burpee penalty per round.
Finisher Pick a goat:
-100 double unders
-30 pullups (as little assistance as possible)
-15 muscle ups/attempts for those close to getting them
-5 rope climbs (no floor mod – get as high as you can)
Stretch, roll (note: this is not one of the goat options)