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
For time:
1 km run
160 feet of Farmer Carry 32kgs/24kgs
1 km row
120 feet of burpee broad jumps
1 km run
80 feet of lunging with one 50/35lbs DB held on your back
1 km row
160 feet of sandbag carry 150/100
1 KM Run
80 WBs