All Levels:

A.) Bench Press

5×2

– Heaviest sets of the past 8 weeks

Function:

B.) 4 rounds

5 min per round

500 m row

In remaining time do

30 sec plank

***negative splits on the rower.

Perform/RX:

B.) 4 rounds

5 min per round

500 m row

In remaining time do 45 sec plank

***negative splits on the rower,

first round smooth, second a little faster, third about 90-95%, last round all out***

Compete:

B.) 4 rounds

5 min per round

500 m row

In remaining time do 1 min plank

***negative splits on the rower,

first round smooth, second a little faster, third about 90-95%, last round all out***

Results to BTWB.