Outstanding work by Bruce today, posting an incredible 957 meters in 3 min of rowing. Way to keep those young guys hungry and leading by example Bruce.
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