A) E3MOM x 4 sets:

– 10 close grip bench press

– 10 bent over BB rows w/ pause

 

B) 4 sets:

– 750m row @ 90%

– R3M

 

*Goal is to finish at same exact time each set and keep within 5 sec of your 500m pace from last week.

 

C) 3 sets:

– 8 weighted or band assisted pull-ups

– 8/side rear foot elevated split squats