25th
AM
Z1 30+mins
112cal
+
mobility

PM
A. SC thruster 1, 1, 1, 1; rest as needed  
135x3, 185x2
205x1 -
215x1 -
225x1 -
230xf -

+
Row 400m 95% effort
rest 4mins x 4-5sets
1 - 1:20.8
2 - 1:21.4
3 - 1:22.1
4 - 1:22.8
5 - 1:22.7