Rivers Shall Flow


Rivers Shall Flow


Take 16 Minutes and work on GOATS (things you are bad at)

Pick from the following and work for no more than 30 seconds each minute. Rest and transition for the remainder of the minute. Feel free to pick something from off the list.
Odd Minutes – Pullups, Muscle Ups, Toes to bar, Rowing, Kipping
Even Minutes – Ring Dips, Overhead Squats, Double Unders, Handstands

METCON – Quadruple Tabata (:20 work/:10 transition to next movement)

Goblet Squats
KB Step ups
Abmat situps