Row 1km at your 5 km pace
Rest 2 mins
x 3
Row 500m at your 2km pace
Rest 1 min
x 3
A: One arm heavy DB rows - 4 x 12 on each arm
B: Flat bench pull overs - 4x10
C: Flat bench DB chest press 4 x10
D: Seated DB shoulder press 4x10
E: 5 x10 strict C2BS
Row 1km at your 5 km pace
Rest 2 mins
x 3
Row 500m at your 2km pace
Rest 1 min
x 3
A: One arm heavy DB rows - 4 x 12 on each arm
B: Flat bench pull overs - 4x10
C: Flat bench DB chest press 4 x10
D: Seated DB shoulder press 4x10
E: 5 x10 strict C2BS
4 mins on 4 mins off x 4 AMRAP
Burpees Over the Rower
Row cals
T2Bs
Cycle 1 = 21 reps of each
Cycle 2 = 18 of each
Cycle 3 = 15 of each
Cycle 4 = 12 of each