135 min
WU for 15 min
HSW practice for 10 min

1.Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA

A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
27.5 30 32 3x30

A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1
7.5 10 10 10 kg

2.Conditioning

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

CONDITIONING

A. Rowing intervals
8 x 4:00 work @ < 24spm (strokes per minute) : 1:00 active rest between intervals
Avg pace: 804 cal/h, 2.13.6/500m
155/171

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