A) 4 sets for quality:

– 6-8 strict overhead press @ 2111

– R60S

– 8-10 DB bent over row/ side @ 2111

– R60S

– 6-8 DB powell raise / side @ 2111

– R60S

 

B) 2,000m row tester

*Know the pace you are going to try and keep. Think of it as 4 x 500m. Establish pace and breathing pattern early and hold on as long as you can!