28th
AM
AD 3 min @ Z1 warm up
+
AD 30 sec @90% aerobic
walk rest 30 sec x 8-10
+
AD 10 min cooldown easy pace
144cal

PM
A. BS @30X1; 2-3x3; rest 3mins    
135x5, 225x3
275x3 - https://www.youtube.com/watch?v=I5kDsre8uAs
285x3 - https://www.youtube.com/watch?v=PdWwPOWVBS4
285x3 - https://www.youtube.com/watch?v=P98XwgnRRxk

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
all sets @ 145x2x2 - https://www.youtube.com/watch?v=6MNv_Kdmong

C. 10mins open prep movements
breathing/transitions/pacing
- https://www.youtube.com/watch?v=GVAgs2eHnsM
+
Row 1min 90% aero
rest 1min x 4
1 - 282m - https://www.youtube.com/watch?v=2aFBulFocFo
2 - 280m - https://www.youtube.com/watch?v=odhurIhANjQ
3 - 284m - https://www.youtube.com/watch?v=8ORtxArpE-Q
4 - 281m - https://www.youtube.com/watch?v=DB1R-IKY58o
+   
Row 1min 97% effort for cals
31cal