Using your 2km pace
All sets will be 2 minutes followed by 1 minute rest
The goal is to commit to holding that pace throughout thesets
Set 1: Pace ( +9)
Set 2: Pace ( +7)
Set 3: Pace (+5)
Set 4: Pace (+8)
Set 5: Pace (+6)
Set 6: Pace: (+4)
Set 7: Pace (+10)
Set 8 : Pace (+0)
B: One arm heavy DB rows - 2x12 as heavy as you can, 2x10 same weight, 2 x8 same weight
C: Flat bench pullovers - 4x6
D: Flat bench DB chest press 3 x 8 as heavy as you can + 1 AMRAP at 10lbs less
E: Seated DB shoulder press 3x8 + 1 AMRAP at 10lbs less
Record all weights so we can increase over the coming weeks.