Goal: Complete each 500 meters row in 2:15 or less and complete 10 consecutive bench presses.
5 rounds for time of:
Row 500 meters (or 400 meters run)
15 bench presses (Rx=135/95)
Tips: Practice a 350-meter row during your warm-up. Use this time to establish a pace for the workout. If you can complete the 350-meter row in less than 1:30, increase the distance to 500 meters. Focus on proper mechanics in the bench press. Reduce the load if you become unable to perform 3 consecutive reps at any time.