Friday 7/8/16

AM Session

Row Intervals

7 Min Row @ 85-90%, Rest 7 Min, 3 Sets

B) GOAT Work

PM Session

A1) Strict Press + Push Press, 1.5, Heavy, 4 Sets, 1 Min Rest

A2) Weighted Chin-Ups @ 30X0, 5 Reps, Heavy, 4 Sets, 1 Min Rest

B1) CGBP @ 31X0, 2 Reps, Heavy, 4 Sets, 1 Min Rest

B2) DB Row @ 30X0, 4-6 Reps, Heavy, 4 Sets, 1 Min Rest

C) 5 Rounds:

200m Run

10-15 UB T2B

Rest 90 sec

+

5 Rounds:

200m Row

7-10  UB HSPU, Strict as long as possible

Rest 90 sec

D) 5 Min EMOM:

15 sec L-Hang

 

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