Part A: 12-9-6-3 of DB devil press at 50/35 and BM.
Rest 5 minutes then
Part B: 24-18-12-6 of BJ overs at 24"/20" and DB single arm snatch
Part A: 12-9-6-3 of DB devil press at 50/35 and BM.
Rest 5 minutes then
Part B: 24-18-12-6 of BJ overs at 24"/20" and DB single arm snatch
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6