AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 4 rounds:
2 min on/60 s off @ 2:02-2:03/500 m pace
Rest 2 min
B. 4 rounds:
2 min on/60 s off @ 1:58-2:01/500 m pace
HR 167/187
Cool down for 10 min

PM: 140 min
Warm up for 15 min
1.HSW
- 20 m

2.BCTB
- BFLY x 20
- Box 2 x 8
- BTCB singles x 10
- KS+BCTB 3 x 5+5
- BCTB+BFLY 10 x 1+1

3.Strict HSPU
A. Strict HSPU 3 x Max effort
- Abmat + 5 kg plate - 6 5
- Abmat - 3

B. Box pike HSPU 3 x Max effort
- 7 8 6

C. Depth Push-ups 30 Reps for Quality
- 3 x 10

4.Back squat
4 x 6 @ 70 kg (rpe 8)

5.Strength
3 sets:
10 Weighted GHD Hip extensions - lateral abduction with band
15 Seated knee extensions - 15 20 20 kg