Fri Jan 30

Train/Move
Row Intervals:
5 Sets:
4:00 @ RPE 9, 1:30 Rest

Warm-up
Every 4:30 x 2 Sets:
200m Row @ Easy Pace
45s/side Couch Stretch
6/6 Single Leg Glute Bridge
3/3 Windmill

Strength
Every 2 Min x 3 Sets:
3 Deadlifts @ 70-75%

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Stimulus
Strength: it’s the end of our deload week so stick to lighter deadlifts today and complete 3 sets of 3 following a 2 minute timer

Train/Move: Goal is to work at our maximum sustainable pace. This may be slightly faster than your 2k row pace or if you don’t have a pace to go off of, aim for negative splits across the sets