Workout: 15 July 2026

Gym / Home Workout

Workout:
Today is a “goat” and an active recovery day.

1. Work for ~20 mins on your “goat” (a skill which is difficult for you that tends to give you a significant amount of trouble). These are usually barbell or gymnastic skills with a relatively difficult learning curve.
   Recommend consideration for one of the following:
   – Clean
   – Snatch
   – Muscle-ups (alternative: jumping bar muscle-up /scaled muscle-ups: breaking down the muscle-up)
   – Pull-up
   – Handstand Push-Ups (alternative: Pike-box hspu, use a bench or table if no box)
   – Handstand walks
   
2. Then: Perform an aerobic physical activity (preferably outside if possible) that is atypical for you. Examples include: swimming, hiking, climbing, interval running, power yoga, biking, rowing.

Following the goat work and the active recovery above, complete a 15-20 minute stretching session, holding each stretch for 60 seconds. Focus on abs, shoulders, bridge if you can do it, hamstrings, side splits and straddle.