AM: 50 min
Warm up for 10 min
1.Rowing intervals
A. 3 rounds:
4 min on/1 min off @ VK1 – VK2 pace
- 2.10, 2.10, 2.10 (160 w)
Rest 3 min
B. 3 rounds:
4 min on/1 min off @ Slightly faster than first sets
- 2.07, 2.07, 2.07 (170 w)
HR 154/176
Cool down for 5 min

PM: 130 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 15x1 + 5x2
- MU x25

3.BCTB
- Drills
- BFLY x20
- BCTB x15

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