Sunday

10:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
10 sets:
500m row @ 85% effort - goal is high-effort but sustainable pace, all sets should be equal
3:00 rest
+
10:00 focused hip & ankle mobility

Skipped 

+

2:02.8

2:01.8

2:01.2

2:01.4

2:01.0

2:01.0

2:00.6

2:00.4

2:00.4

1:59.7

+

Complete

Feeling tired and beat up but no major complaints. Was bitching about having to train all morning but feel pretty good now, so, as usual, Stephen knows best and I do what I'm told. Although I did skip the muscle up work. Continue to be extremely pleased with rowing and breathing improvement.