140 min
Warm up for 20 min

1.MU
- Drills
- MU 30 x 1

2.Metcon
Rowing progression, 5000 m row for time
Time: 21.03
Avg. pace: 2.06.3/500 m
Split paces: 2.07.8, 2.07.9, 2.07.0, 2.06.3, 2.02.6/500 m
HR: 172/188

3.Cool down
5 min easy AB