Lactic endurance sets

Training at 8a

5 sets:

AMRAP push ups

rest 0 sec

Row 400 m @ 95%

rest 3 min b/t sets

set 1 - 20/? (rower died)

set 2 - 15/ 1:42

set 3 - 15/1:38

set 4 - 15/ 1:40

set 5 - 13/ 1:42

+

5 sets:

KBS 6 tough reps

Run 200 m @ 95%

rest 3 min b/t sets

set 1 - 24kg/1:03
set 2 - 24kg/58s
set 3 - 28Kg/58s
set 4 - 28kg/55s
set 5 - 28kg/52s