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