135 min
WU for 10 min
Skill: HSW practice for 15 min

1.Strength

A. Rotate through (1 set of each movement for 4 rounds), aim to beat your results from last week on all the sets to progress.
A1. Back squat, rest 2 minutes before A2
1 x 7 @ 75-82.5% (heavier than two weeks ago)
1 x 5 @ 80-87.5% (heavier than two weeks ago)
1 x 3 @ 82.5-90% (heavier than two weeks ago)
1 x 10 @ AHAFA (heavier than last week)

A2. Strict press – 4 x 4 @ AHAFA (heavier than last week), rest 1 minute before A3
31 32 33 3x34

A3. Weighted strict chin up – 4 x 4 @ AHAFA (add load each set, heavier than last week), rest 1 minute before A1
12 13 14 15

2.Conditioning (Rowing)

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

CONDITIONING

A. Rowing intervals
10 x 4:00 work*, 1:00 active rest
*low rate at <24spm (strokes per minute)
Total cal: 53 53 54 55 55 / 55 55 55 55 56
Avg cal/h: 829
Avg/500m: 2.11.5

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