Rowing 35 [3]
5 min warm-up: 1307m
30 min Row: Level 5, SR 24-28
2/1:1, on:off, <1:55:>2:00
7000m
3 x 5 one-arm negatives e/s
3 x 20 dips
Weida Abs:
25 SU
25 4C Flutter Kicks
25 SU
25 Leg raises
25 SU
25 4C Hello Dollies
25 SU
25 Crunches
25 SU
25 4C Russian Twists
25 SU
25 4C Flutter Kicks