AM: 50 min
Warm up for 15 min

1.Rowing intervals
14x1 min/45 s. @ 2:02-1:56/500 m pace
Times: 2.01.9, 2.01.9, 2.00.9, 2.00.9, 2.00, 2.00, 1.59, 1.58.5, 1.57.6, 1.57.6, 1.56.2, 1.55.3, 1.53.6, 1.50.7
HR 164/184

Cool down for 10 min

PM: 160 min
Warm up + COS 25 min

1.BCTB
- Bfly x25
- Box 2x8
- BCTB 10x1
- BCTB+bfly 10x1+1
- KS+BCTB 3x4

2.Strict HSPU strength
A. Strict HSPU 3 x Max effort
- Abmat + 5 kg plate under it
- 3 3 2

B. Box pike HSPU 5 x Max effort
- 20" 8 5 6
- 24" 5 5

C. DB Z-press 3x8-10
- 3x10x25 lbs

3.Back squat
A. 8 RM

B. 3x8 @ 90% of max

4.Accessory
A. Reverse hyper 3x20
- 30 20 20 kg

B. 3 sets:
5+5 90-90 Hip rotations
10+10 Banded monster walk
5+5 World's greatest stretch