Aerobic Base
S w/u
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5x air squat + 5x squat jumps
3 rounds
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2k row @ 10-15 seconds off
of 2k PR (i.e. 2k PR = 6:48,
row ~ 7:00)
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Barbell complex:
3x DL
3x bent row
3x hang squat clean
3-4 rounds
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5x500m @ 2k -3sec + 2min rest
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4x500m @ 2k pace + 1min rest
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0.5 mile run @ easy pace
or 10min airdyne