AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 4 rounds:
3 min/90 s. @ 2:05/500 m
- Times: 2.05, 2.05, 2.04, 2.05
- Rest 2 min

B. 4 rounds:
3 min/90 s. @ 2:03-1:59/500 m
- Times: 2.03, 2.03, 2.03, 2.02
HR: 162/182
Cool down for 10 min

PM: 90 min
Warm up for 15 min

1.HSPU Strength
A. Pike push up: Accumulate 20-30 Reps
- 25 reps

B. Box Pike HSPU: Accumulate 20-30 Reps
- 24 reps

2.Back squat
4x4 @ 80-82.5 kg

3.Reverse hyper
4x15
- 30 40 40 40 kg

4.Accessory
Isometric shoulder press at endrange 3x6x3 s.