A – Strict MU negatives x 5 slow reps (allow toes to touch ground/box to maintain tension through turnover), rest 3 min x 5B – Row 1k @ 1:52-1:54 pace, start a new set every 6 min x 2
3:45 on both
+(rest as needed after 2nd set)
C – Row 1k Time trial (take this out at 1:28-1:30 for first 100-150m, then back off to around 1:37-1:38 for middle section, then try to kick again last 100m)
Recover as needed
3:12.1
Breakdown by 200m’s
200-1:32.5
400-1:36.0
600-1:37.7
800-1:38.7
1000-1:35.2
D – Box breathing from supine 12 min
this is pretty awesome. Will use this frequently.