Part A: deadlifts 1x8 at 65%, 2x6 at 70% and 3x5 at 72.5%
Part B: Bent over barbell row 3x12 as heavy as you can.
Part C: 60 DU, 40 feet of handwalking, rest 1 minutes x 5
Part A: deadlifts 1x8 at 65%, 2x6 at 70% and 3x5 at 72.5%
Part B: Bent over barbell row 3x12 as heavy as you can.
Part C: 60 DU, 40 feet of handwalking, rest 1 minutes x 5
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