AM: 75 min
Warm up for 15 min

1.Rowing intervals
14 x 2 min on / 75 s. off @ 1:56-2:02 / 500 m pace
Times: 2.02.1, 2.01.7, 2.00.9, 2.01.2, 2.00.4, 2.00, 1.59.5, 1.59, 1.58.3, 1.58.3, 1.57.8, 1.57.8, 1.58.3, 1.56.9
HR 166/187

Cool down for 10 min

PM: 110 min
Warm up 20 min

1.BCTB
- BFLY x 30
- Box 3 x 10
- BTCB singles x 10
- KS+BCTB 4 x 5+5

2.Strength
A. Back squat
- 4x4 @ 75-77,5 kg

B. Romanian deadlift
- 3x8
- 50 60 60 kg

3.Accessory
3 sets:
6+6 Half kneeling KB Bottom up press - 6 kg
8+8 Banded Hip abduction