BS: 5x5 45,65,75,85,95
BP: 5x5 55,65,75,85,95

Sprint 200 meters 8xs
*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3)

I set it up for 200m row with 3 min rest was keeping avg 205 pace.

1395 calories, 36g carbs, 95g protein

* I couldn't resist another cup of coffee which made me go over on the carbs.