Thursday:
Strength: 4x12 Bench Press
Run conditioning:
6 minutes of continuous running. 15 seconds hard 15 seconds easy.
Rest 5 minutes
Row conditioning: (7 and a half minutes continuous rowing)
1 Minute at 2:10 pace
1 minute at 2:00 pace
1 minute at 1:50 pace
30 seconds at 1:40 pace
30 seconds below 1:40 pace
30 seconds at 1:40 pace
1 minute at 1:50 pace
1 minute at 2:00 pace
1 minute at 2:10 pace
Extras:
Back Squat
2@ 60%
2@ 70%
2@ 80%
2@90%
2x1 above 90%