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