120 min
WU for 10 min

1.Skill
Bar MU follow along session #1
Bar muscle up practice
5 x 1

2.Conditioning - rowing

A1. Individual specific mobility work

A2. 4 rounds: 1min on / 1min off
First 2 rounds – low rate (<24spm), gradually increase power
Second 2 rounds – medium rate (24-28spm)

B. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min piece at

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest
Avg. cal/hour: 828
Avg. 500m: 2.11.5
Avg. HR: 147, 152, 150, 156, 163

3.Cool down
5 min AB
Thoracic flow