110 min

Warm up for 15 min

1.BCTB
- Not done

2.Bench press
A. 6 RM

B. 3x4 @ 6 RM

3.Strength accessory
5 sets:
8 DB Incline Bench - 20 20 20 25 25 lbs
12 Ez-Bar Bicep curl - 15 15 15 15 15 kg

4.Rowing intervals
A. 5 rounds:
3 min/90 s. @ 2:05/500 m
- Times: 2.04, 2.05, 2.04, 2.04, 2.05
- Rest 3 min

B.5 rounds:
3 min/90 s. @ 2:03-1:59/500 m
- Times: 2.03, 2.03, 2.03, 2.03, 2.02
- HR 162/185