Rowing

6 x 500m / 3:30 rest (DF=121)

1. 1:46.9 23 s/m
2. 1:42.4 24
3. 1:39.8 24
4. 1:41.3 24
5. 1:41.1 24
6. 1:40.5 24

Had vball practice for about an hour afterwards. Set some, hit some jump serves. I skipped the last two prescribed intervals because of this.

Cleans & Single leg squats

3 rounds
135# power clean + front squat (used 145# on last set)
10 clams each leg

3 rounds
5 single leg squats each leg
10 Standing T

1 minute Frog Stand (1 set)