75 min
Warm up for 20 min

1.Metcon
A. 5 x 200 m run, r. 60 s. between sets
Times: 4.00 min/km

Rest 5

B. 10 x 500 m row, r. 60 s. between sets
Times:
2.05, 2.04, 2.03, 2.03, 2.02
2.02, 2.01, 2.01, 1.59, 1.52
Avg. 2.01.6

2.Cool down
10 min easy bike