Warm Up: 

• 1:30 Row
• 10 Push Ups (on bench)
• 1:00 Row 
• 10 Regular Push Ups
• 0:30 Row
• 10 Empty BB Bench Press

For Time:

5000m Row 

All out for time…

or

Smooth and steady row time trial.

Strength:

• Bench Press
• 2 Sets:
  • 5-3-1 Reps 

*Rest as needed bt sets and set of reps.

**Make sure you go heavier the second set! 

***Suggested starting percentages: 75-80-85%