Warm up: Coaches Choice
Skill/endurance: Rowing intervals
5x500m
Alternate with a partner or rest 1:1
Try to keep intervals as close to same time as possible. The only exception is to make them incrementally faster each round.
Workout:
21-15-9
Hspu
30 air squats
into:
15-12-9
HSPU
30 jumping lunges
Extra:
10 min AMRAP
15/12 cal bike
5 hang power snatches 115/75
into-
10 min AMRAP
15/12 cal bike
10 ring rows