135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength

A. Rotate through (1 set of each for 4 rounds)
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 72.5-80%, heavier than week 1
1 x 6 @ 77.5-85%, heavier than week 1
1 x 4 @ 80-87.5%, heavier than week 1
1 x 10 @ AHAFA

A2. Strict press – 4 x 4 @ AHAFA (progress weight from last week), rest 1 minute before A3
30 31 32 32

A3. Weighted strict chin up – 4 x 4 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
10 12 13 13

2.Conditioning

WARM UP
A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic Flow

CONDITIONING

A. Rowing intervals
3 x 10:00 work*, 3:00 active rest
*low rate at <24spm
Rate: 18, 18, 19
Total cal: 133 134 137
Avg. cal/h: -, 808, 822
Avg. 500m: 2.13.2, 2.12.1
153/166, 153/166. 158/165

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow