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