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