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
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.