TTT W8.S1

10' Bike warmup + some mobility
+
A. Double barrel front squat; 5-6 reps x 4; rest 2:00 
20kg x 6rep; 40kg x 6rep; 60kgx6rep; 63kgx6rep; 66kgx6rep; 70kgx6rep
+
B. KB front rack step up; 6-8/leg x 3; rest 2:00 
12+12kg 16alternated reps to 20'' BOX; 16+16Kg 16 alternated reps to 20'' box
This was hardwork!
+
C. Hollow body hold; :10 x 6; rest :20 
Done! No problem
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250m row @ 1:40/500m 
rest :30 
x number of sets until rpe =9/10 
rest 4:00 x 3 
Average time per 500m in each try:
1st set: 1'38.5; 1'38.9; 1'38.9; 1'39.5; 1'43.4
Rest 4'
2nd set: 1'39.3; 1'39.4; 1'41.1
Rest 4'
3rd set: 1'38.7; 1'39.5; 1'41.8

This was hard today. Ended really tired!
+
Cooldown: 10' bike

Slept 8h but kept waking up during the night (stressed with lab results)

Mood was average