A) HBBS 3-4×4 @ 31×1; rest 2 min (heavier than last week)

+

Row sprints;

20sec @ 95%

rest 90 seconds

x5

+

Run sprints

200m @ 100%

rest 5 min while walking back

x4

 

*run hard to 400m turn around and walk back

*record meters on rows