AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 5 rounds:
2 min on/60 s off @ 2:02-2:03/500 m pace
- Times: 2.02, 2.02, 2.01, 2.01, 2.01, avg. 2.02.0
- Rest 2 min

B. 5 rounds:
2 min on/60 s off @ 1:56-2:00/500 m pace
- Times: 2.00, 1.58, 1.57, 1.56, 1.55, avg. 1.57.7
- HR 166/188

Cool down for 15 min

PM: 140 min
Warm up for 15 min

1.Weightlifting
A. Lifting warm up: Turnover drills for Clean

B. Every 90 s for 10 lifts:
Power clean + Squat clean

2.Strength
A. 4 sets:
15 KB Sumo RDL 4x15
10 Ring body saw

3.Aerobic work
For 60 min:
20 min AB
20 min row
20 min bike
HR 128/144