Yesterday evening:

Stretching and headstands.

Grip training with Captain of Crush grippers , number 1,1.5 and 2.

Today morning:

2 rounds of rope jumping :

5 min On , 1 rest.

Freestyle.

3 rounds :

500 m Row

400 m Run

1:00 rest.

Row on Concept 2, average 1:58 for 500 m.

Run on treadmill , 16-16.5 km/h .