Richie T. - The look of intensity!

A1. Bench Press, 5 x 3 @ 31x0; rest 2 minutes between sets
rest 3 minutes

2 rounds:
Row 1000m @ 90-95%
Rest 4 minutes

Trainer's corner: Try to keep the rowing intervals within +/- 3 seconds. We want you to really feel out your pace on these. Many of your are used to going "balls to the wall" on your 1000m row. You can't do that here, or else you will not be consistent between intervals. However, you still go hard and fast.