Bench and row

A: Bench
Using your 5 rep max ( or establish one if you don't have one)

- Remove 20% 1x6
- Remove 15% 3x5
- Remove 12.5% 2x4

Part B: "Rowing Intervals"

Using your estimated 2km pace

All sets will be 3 minutes followed by 1 minute rest
The goal is to commit to holding that pace throughout thesets

Set 1: Pace ( +10)
Set 2: Pace ( +6)
Set 3: Pace (+2)
Set 4: Pace (+10)
Set 5: Pace (+5)
Set 6: Pace (+0)