AM: 30 min
3 min run/1 min walk
4.6 km, 7.09 min/km
HR 126

PM: 110 min
Warm up for 15 min

1.HSW
- 20 m

2.BCTB
- Bfly 3x10
- BCTB 6x1
- BCTB + bfly 4x1+1
- KS + BCTB 3x5+5

3.SHSPU
A. Lift off + Pike push up 3 x Tough effort
- 8 8 8
B. Box pike HSPU 3 x Tough effort
- 6 6 6
C. Accumulate 40-50 Push ups for Quality
- 40

4.Rowing
For consistency: 10x1 min on/ 1 min off
Meters: 261, 263, 264, 264, 264, 264, 264, 265, 265, 267
Avg. pace: 1.53.5/500 m
HR 163/179