Ultimate Control

May 4, 2022 Goat Rodeo

1. Warmorama: 5 mins
   1. Motivator from 8
   2. 10 mountain climbers, 10 goofballs
   3. 10 mountain climbers, 10 goofballs
   4. Butt kickers
   5. Windmills
2. Pre-Thang at 606 field:
   1. Burpee Dans across field: 1 burpee, 4 lunge walks
   2. Bearpees: 1 burpee, 8 bear crawls.
3. Thang 1: Journey along 606
   1. ATMs at Paulina, Wilcott and Winchester
   2. 50 thrusters in a circle at Damen
   3. Dips on the benches
4. Thang 2: Ultimate control
   1. Do not lower your arms
   2. 10 lunge steps ups.
   3. 10 lunges with a twist
   4. 10 balance side lunges
   5. 10 side leg raises
   6. Sprint to end
   7. 10 single leg dead lift ( five on each side)
   8. Sprint back, repeat.
5. Thang 3: jog, sprint, jog on the 0.10 mile markers.
6. Mary:
   1. Iron crosses on rocks
   2. The Lizard Dance
   3. 10 single leg dead lift
7. ATMs: All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.