AM Session

A) Row Intervals

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

B) GOAT Work

PM Session

A1) CGBP @ 31X0, 5 Reps, Heavy, 4 Sets, 1 Min Rest

A2) Strict Weighted PU @ 30X0, 5 Reps, Heavy, 4 Sets, 1 Min Rest

B1) Seated Single Arm DB Press, 5 Reps/Arm, Heavy, 4 Sets, 1 Min Rest

B2) Standing Sled Pull, Heavy, 4 Sets, 1 Min Rest

C) 7 Min AMRAP

10 Burpee BJO

10 C2B

+

5 Min Rest

+

7 Min AMRAP

3-5 MU

100m Run

5-7 HSPU

100m Run

 

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