Part A: sprint training
In heats of 4
50 M sprints X 6
Two minutes rest between sprints
Part B:
10-1
KBS 2/1.5
C2B Pull Ups
Part A: sprint training
In heats of 4
50 M sprints X 6
Two minutes rest between sprints
Part B:
10-1
KBS 2/1.5
C2B Pull Ups
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6