AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 7x1 min/30 s. @ 1:57-1:58/500 m
- Avg. pace: 1.57.9

Rest 1 min

B. 7x1 min/30 s. @ 1:54-1:56/500 m
- Avg. pace: 1.56.1
- HR 169/186
Cool down for 10 min

PM: 120 min
Warm up + COS 20 min

1.BCTB
- BFLY 3x10
- KS+BCTB 4x5
- BCTB + hollow 8x1
- BCTB + BFLY 2x1

2.Strict HSPU strength
A. Bottom of Box pike HSPU hold 4 x Max effort
- 6 5 4 4 s.
- 19 s.

B. Lift off + Pike push up 3 x Tough effort
- 10 9 8

C. DB Z-press 3x8-10
- 10x25 8x25 8x25 lbs

3.Back squat
A. 4x8 @ Slightly heavier than last week

4.Prone hamstring curls
- 3x15
- 15x5 10x10 10x10 kg

5.Banded march
- not done