WARM-UP
6 Minutes For Quality
1 Minute Row or Bike
1 Minute Push-up to Down Dog
1 Minute Side Plank (30 Second Each)
1 Minute Single Leg Glute Bridges (30 Seconds Each)
1 Minute Sit-ups
1 Minute Wall Squats
MOBILITY
Couch Stretch: 1 Minute Each Side
Front Rack Stretch: 1 Minute
WORKOUT OF THE DAY
“Goat Day”
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Quads
Glutes
Hamstrings
