AM: 50 min
Warm up for 5 min
1.Rowing intervals
A. 4 rounds:
4 min on/1 min off @ VK1 – VK2 pace
- 2.09, 2.09, 2.09, 2.09 (162 w)
Rest 3 min

B. 3 rounds:
4 min on/1 min off @ Slightly faster than first sets
- 2.07, 2.06, 2.06 (170-174 w)
HR 163/180
Cool down for 5 min

PM: 130 min
Warm up for 15 min

1.HSW
- 15 m

2.MU
- Drills
- MU 10x1 + 7x2
- MU x24

3.BCTB
- Drills
- BFLY x20
- BCTB x20 (singles)

4.Weightlifting
Snatch + hang snatch 1+1
Go every 90 s. x 12, start @ 60 %