FML Thursdays (Lactate power + Lactate endurance)

2 sets @ 95%:
row sprint 250m
3 min rest
:38.6, :38.9
+
10 min recovery
+
2 sets @ 95%:
30 chins
30s Airdyne sprint
5 min rest
1:15, 1:15
+
10 min recovery
+
2 sets @ 90-95%
7 PUB
10 x 50ft shuttle run
7 PUB
10 x 50ft shuttle run
7 PUB
2:25, 2:23