Friday- UB CP + UB Density + Row Intervals
Daily WU
+
A1. Muscle Ups, 5 x 7 Unbroken, rest 30 sec
A2. Strict Deficit HSPU’s 5 x 7 Unbroken, rest as needed to stay unbroken on MU’s
B. 5 CTB Pull Ups/25 sec for 10 sets, rest 5 min repeat (shooting for all butterfly)
+
Row 250m @ 2k PR pace -4 sec, rest 20 sec x 4
rest 4 min
Row 250m @ 2k PR pace -4 sec, rest 20 sec x 4
+
10 min Row @ Z1-Z2 off feel

A1. Done. I'm taking around 3 mins between rounds to be able to do these, on the last round I took closer to 5 mins. 

A2. Done.

B. Done, all butterflies to my surprise.

Row.

1:52 /500m pace

1:53

1:52

1:52

Rest

1:52

1:52

1:52

1:52

10 min Z1