AM Session
A) Row Intervals
3 Min Row 85-90%, Rest 3 Min, 7 Sets
B) GOAT Work
PM Session
A1) PP, 2 Reps, Heavy, 4 Sets, 1 Min Rest
A2) Pendlay Row, 2 Reps, Heavy, 4 Sets, 1 Min Rest
B1) Standing DB Press, 5 Reps, Heavy, 4 Sets, 1 Min Rest
B2) Weighted PU, 5 Reps, Heavy, 4 Sets, 1 Min Rest
C) 10 Rounds:
200m Row
3-5 Ring MU/ 20 ft HS Walk, Alternate with Rounds