150 min
WU for 10 min
Skill: HS practice for 20 min

1.Strength

A. Rotate through (1 set of each movement for 4 rounds)
A1. Back squat, heavier than two weeks ago, rest 2 minutes before A2
1 x 8 @ 72.5-80%
1 x 6 @ 77.5-85%
1 x 4 @ 80-87.5%
1 X 12 @ AHAFA

A2. Strict press – 4 x 3 @ AHAFA (progress weight from last week), rest 1 minute before A3
32 33 34 35

A3. Weighted strict chin up – 4 x 3 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
13 14 15 16

2.Conditioning (Rowing)

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

CONDITIONING

A. Rowing intervals
A1. 3 x 7:00 work*, 1:00 active rest
*low rate at <24spm
Avg cal/h: 814
Avg/500m: 2.12.8

Rest another 3:00

A2. 3 x 6:00 work*, 1:00 active rest
*low rate at <24spm
Avg cal/h: 834
Avg/500m: 2.11.1

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