long weekend took its toll so i am going to pretend this is a de-load week…

30 min stretching (got to do it outside) front split training.

2k m row max out your heart rate then go easy, made it to about 1250m until i was @ 181 bpm or more and I was pacing at 7:03. slowed it way down and finished at a 7:30

min rest

5000m row, nice and steady, was actually quite painful because I had previously maxed out my heart rate.

4 x 5 chin ups

3 x 10 ab wheelies

4 x 5 dips super set with 4 x 5 anti rotation

2 x 5 chinners super set with 2 x 5 dippies