Total 90min
A.
3 rounds
300m row, 10 HSPU 1 abmat, 30 DU
mobility
B.
Skillwork
Pull up & C2B practice for 20 min
C.
EMOM for 15 min, 5 rounds:
5 pull up
30 DU
200m row
Avg/max HR 163/180
D.
5000m row, easy pace, HR max 160
Result: 24.00, avg. 2.25-2.20/500m
Avg/max HR 152/162