THURSDAY 211028

Concept2 Row 500 meters at a 1:45 / 1:55 pace
Rest then,
Bench Press, 50 repetitions IAFSAP (See Note Below)
Rest then,
Concept2 Row, 400 meters at a 1:40 / 1:50 pace
Rest then,
Bench Press, 40 repetitions IAFSAP
Rest then,
Concept2 Row 300 meters at a 1:35 / 1:45 pace
Rest then,
Bench Press, 30 repetitions IAFSAP
Rest then,
Concept2 Row, 200 meters at a 1:30 / 1:40 pace
Rest then,
Bench Press, 10 repetitions IAFSAP
Rest then,
Concept2 Row, AFAP
Rest then,
Bench Press, 10 repetitions IAFSAP

Note: The weight for the bench begins at 75lb. / 55lb. and increases by approximately 10lb. each round. Find a weight that is challenging but allows you to complete the required rep’s within a maximum of 5 sets. The split times are to be completed within 1 second + or – the standard.

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