A1) Close grip bench press – build from 75% 2-4×3 @ 30X1; R20S

A2) DB bent over row 6-8×3; R2-3M

+

500m row @ 90%+2 sec

R2:30M x 3

+

500m row @90%

R2:30M x 2

+

500m row @90%-2 sec

x 1