AM Session

A) Row Intervals

2 Min Row @ 85-90%, Rest 2 Min, 10 Sets

B)  GOAT Work

PM Session

A1) Strict Press, 5 Reps, Heavy, 4 Sets, 1 Min Rest

A2) DB Row, 5 Reps/Arm, Heavy, 4 Sets, 1 Min Rest

B1) No-Bench Seated Single Arm DB Press, 5 Reps/Arm, 4 Sets, 1 Min Rest

B2) Seated Sled Pull, 15ft, Heavy, 4 Sets, 1 Min Rest

C) 10 Rounds:

100m Run

3-5 Kipping HSPU to Small Deficit

3-5 C2B

Rest 1:1

D) Pallof Press @ 3033, 5 Reps/Arm, Heavy Band, 4 Sets, 1 Min Rest

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