AM Session

A) Row Intervals

5 Min Row @ 85-90%, Rest 5 Min, 4 Sets

B) GOAT Work

PM Session

A1) CGBP, 4 Reps @30X1, Heavy while maintaining tempo, 4 Sets, 1 Min Rest

A2) Pendlay Row, 4 Reps @30X1, Heavy while maintaining tempo, 4 Sets, 1 Min Rest

B1) Strict Press, 2 Reps, Heavy, 4 Sets, 30 Sec Rest

B2) AMRAP HS Hold on Wall, 4 Sets, 1-2 Min Rest

C) 8 Rounds For Time:

10 Cal Row

2 Rope Climbs

3 Bar Muscle Ups

4 Kipping HSPU

D) 12 Min EMOM

1 – 30 Sec Weighted Plank

2 – 15-20 Sec L-Hang on PU Bar

3 – 10 T2B

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